Wednesday                 

 
Strength/Skill
 
WOD
 

“Gin and Tonic”

 

18:00 AMRAP

3 Ring Muscle-Ups

6 Power Cleans 61/43kg

9 Lateral Burpees over the Barbell

 

Active: 3 Strict Pull-Ups 3 Strict Ring Dips, 52/34kg

Lifestyle: 5 Ring Rows

5 Push-Ups

6 Hang Power Cleans 34/25kg

6 Lateral Burpees over the Barbell

Accessories Not Optional

3-4 Sets: For Quality

10-15 Barbell Reverse Bicep Curls

15 Weighted Hip Extensions