Vendredi 9 décembre 2016

A] Warm-up

B] Strength

3 sets not for time:

1 min side plank* / each side

6 dumbell snatch* / each side

10-15 ring dips* OR handstand push-ups*

Note: *weighted for the plank if easy. * heavy dumbell. * strict if you can

C] Wod

5 rounds for time:

25 wall-ball @ 20/14

*15 pull-up / 9 chest-to-bar pull-up / 3 muscle-up

1 rope climb