December 20, 2017

Posted Dec 19th, 2017 in WOD

A. 20:00 Skill work
Development
10-20 sec holds top and bottom of ring dip
10 beat swings
10 double kettlebell front rack lunges
Fitness
10 ring dips
3-5x (pull up + toes to bar)
10 pistols
Performance
3-6 muscle ups
5-7x (pull up + toes to bar)
10 weighted pistols

B. "Isabel"
For time:
30 power snatches (135/95)