Wednesday the 5th of December

Gymnastics : Pull Ups 

5x3 Strict 

5x1 5 sec hold at top and 10 sec descent 

3x5 Single arm rows (5 each side)

Wod : 10 min Amrap 

Thrusters x 5 40/30kg

Hang Power Clean x 10 40/30kg

Kb Swing x 15 (americian) 24/16kg

Double Unders x 60