WOD – Wednesday 16 December 2015

15 minute AMRAP

5-4-3-2-1
Strict Pull-ups
Ring Dips

Then…

40 Sit-ups

15 minute AMRAP

5-4-3-2-1
Handstand Push-ups
Ring Rows

Then…

30 seconds plank

15 minute AMRAP
5-4-3-2-1
Push-ups
Pendlay Row
* Bars will be racked at 30, 50 and 70kg.

Then…

30 Hollow Rocks