100113

am wod

5 min amrap

10 push up

10 squat 

10 sit ups

pm wod

warm up

100 pull ups

break to 7&8

slow and easy

then

4 rounds of

21 db swing right hand 25kg

21 push ups

21 db swing left hand 25kg

21 push ups

finish with

5 rounds of

10 bar row

10 bar dips

done