020513

hey!

AM wod!
4 rounds for quality
15 bar dips
10 push ups
-reduce rest period mostly within 1min-

then-
4 rounds of
25 goblet squat 20kg
-rest strictly 1min each round-

PM wod-
skill practice
pistol squat progression (negatives)

then-
partner wod
5rounds of
3 muscle up
5meter push up walk
squat hold till partner finishes

then-
5 rounds of
plank hold 30sec
side plank 20sec each side