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