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