11/8/19

Warm Up

  • 10 Strict Ring Pull ups
  • 10 Ring dips
  • 15 wallballs
  • 3 Handstand holds x 10 sec each

Pick Drill. 15 reps at each position

  • Arms only
  • body + Arms
  • Legs + Body + Arms

Row 1500 meters. 8 min Cap

WOD 20.5. 20 min cap

  • 40 Ring Muscle ups
  • 80 Cal Row
  • 120 Wallballs 20/14
  • You may partition the reps however you’d like