Uppvärmning
Fast Walk to gym.
Time 15 min
Row 500 meters for time, damper @ 6
Time 1:44min
Mobility warm up with stick for 10 min
Three rounds
15 push ups
15 sit ups
15 ring rows
WOD
Chins with knuckles facing away from me. With Weight.
Weight: 30/45/45/45/55/55/30
Reps: 12/8/8/9/4/2/10
Knees to elbow
5X10
KBS @ 24kg
15 min stretch and yoga.
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