Wall ball, kettlebell swing e double unders.
General warm up 5′
+
3 rounds not for time
10 push – ups
10 scapular pull – ups
12 sit – ups
12 back extension
STRENGTH
Sport: 5 x max effort ring dips any style
Community: Technique > 1 strict pull – up + 2 chest to bar + 3 kipping pull – ups
WOD
14′ amrap
50 wall ball
25 kettlebell swing
100 double unders
$ CASH OUT $
5 x 3 hip to bar
