20141201 hey hey it's December!

A. OMEM 12 minutes

3x hang power clean

B. 3 rounds  

20 alt arm KB high pulls

10 burpees  

20 kb lunges

C. Strength A2

i) back squat 5x3

superset with 5 strict pull ups

60 seconds rest between sets ! 



Andy Ruddick

Rudds is Co-owner of director of training at CrossFit HG3. He is a Level 2 Olympic Weightlifting Coach, Crossfit Trainer and Personal Trainer. He also runs HG3 Kids programme from their Strength and Conditioning facility in Pannal, Harrogate.

Strength is a choice…choose to be strong