21's on both sides

Tuesday, December 4 2018

WOD: 21-15-9 reps for time of: Left-arm kettlebell snatches 53/35 Right-arm kettlebell snatches 53/35 Pull-ups (strict) you may modify the workout by using kipping/butterfly pull ups but the workouts intention is to be done strict. Other modifications include banded strict pull ups, supine ring rows, supine bar rows, kneeing pull ups.

Gymnastic Prep: 5 rounds 10 hollow rocks, 10 v- ups, 10 tuck ups, :10 hollow hold, 1:00 rest between rounds

Recovery: 1x100 supermans


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