July 30

SKILL
3x
Min 1: 10 V-Ups
Min 2: 20 Hollow Rocks
Min 3: :45 Plank

STRENGTH
3x
10 Ring Pull-Ups
10 Ring Dips (Bar Dips)

WOD
4 Rounds for time:

Option 1
6 Ring MU’s
9 KBS (70/53)
12 HSPU(4″Deficit)

Option 2
9 GI Janes
15 KBS (53/35)
21 HRPU

 

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