Workout of the Day

"Double Hanger"
3 rounds for time of:
100 Double Unders
7 Hang Power Clean & Push Jerk, 70/47.5kg

Gymnastics
EMOM 10 minutes:
pick 1 or 2 gymnastics movement you would like to work on
eg
HSPU
Toes to Bar
V-sit
Hollow rocks
L-sit
Pistols

Extra Training

Each for distance:
Row, 5 mins
Row, 4 mins
Row, 3 mins
Row, 2 mins
Row, 1 min
Row, 5 mins
Row, 4 mins
Row, 3 mins
Row, 2 mins
Row, 1 min

Rest 1 min between efforts.

Not maximial effort.  Shoot for a touch slower than your 5k pace

** Log results on Beyond the Whiteboard 
OR Log your Results via your WODIFY account**

tbc

** Log results on Beyond the Whiteboard 
OR Log your Results via your WODIFY account**