Wednesday the 5th of December
Gymnastics : Pull UpsÂ
5x3 StrictÂ
5x1 5 sec hold at top and 10 sec descentÂ
3x5 Single arm rows (5 each side)
Wod : 10 min AmrapÂ
Thrusters x 5 40/30kg
Hang Power Clean x 10 40/30kg
Kb Swing x 15 (americian) 24/16kg
Double Unders x 60Â