Monday.June 19.2017

Warm up

400m run

20 sec pronated hang 

10-20 sec top support ring dip

10-20 sec bottom support ring dip

30 sec right arm overhead hold

30 sec left arm overhead hold 

30 sec hollow rock 

10 push ups- 1 sec pause at the top

 

EMOM X 10

Odd-7-10 strict pull ups 

Even-7-10 strict ring dips 

 

WOD 

15 minute clock (AMRAP) 

10 hook grip deadlifts unbroken @ 50-55%

400m recovery run after each set 

-rest 5 mins-

30-20-10

Single arm strict press 

V-ups