WOD - Di 17.11.20

Warm-up

- 2 Mins Bike @ RPE6 - 30s Plank Hold - 20 PVC Pass Through - 30s Plank Hold

Gymnastics

5 Sets: - 4 Kip Swings + 3 Kips + 2 Bar Muscle Up

Metcon

Every 3 minutes for 5 x sets: - Max Unbroken Strict Toes To Bar + - Max Unbroken Bench Press @BW

Notes: Adjust the bench press weight so you can hit a minimum of 5 and a maximum of 15 reps each round.