Wednesday, 12/23

Wednesday 12/23
Cash in: 2×400 on 3:00 minutes
Cash out: 3×10 GHD Sit ups
 
Basic
Three sets, not for time, of:
  • Stationary or Ring Dips x 5-7 reps
  • Kettlebell or Dumbbell Snatch x 5-7 reps each arm
  • Double-Under Practice x 45-60 seconds
Three rounds for time of:
  • 20 Kettlebell Swings
  • 15 Pull-Ups
  • 400 Meter Run
 
Performance
Three sets, not for time, of:
  • Bar Muscle-Ups x 3-5 reps
  • Kettlebell or Dumbbell Snatch x 5-7 reps each arm
  • Double-Unders x 30-40 reps
Three rounds for time of:
  • 20 Kettlebell Swings (24/16 kg)
  • 15 Pull-Ups
  • 400 Meter Run
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