28/11/2018
Wednesday 28 November 2018 '28/11/2018'

warm up, 3 rounds of

30 du or 30 single under- 15 ring rows- 15 push ups- 15 hollow rock- 15 superman rock

1.a. emom 4 min, 3-5 strict ring muscle up

1.b. emom 4 min, 5-8 hspu

1.c. 2 min time cap 20m hs walk / scale 2 x max sec hs hold

2 . for time

100 du / 200 su

50 sit ups

50 dumbbell snatch 25 L + 25 R

50 sit ups

50 dumbbell hang clean and jerk 25 L + 25 R

100 du / 200 su