6/28/19

Warm Up

  • 10 Strict Pull Ups
  • 10 Push Ups
  • 400m Jog

Tabata Ring Holds 6 Rounds. 20s On 20s off

  • Full extension
  • Bottom of Dip

Strength 14 min To build to a 5 rep deadlift

10-7-5-5-5-5. Follow a 3 sec up 3 sec down pace for all reps

WOD. 4 RFT 18 min Cap

  • 400m Run
  • 4 Ring MU/ 4 pull-ups + 4 Ring Dips
  • 40 Double unders/120 Singles