Thursday

Strength Development

Strict Pull-ups/Dips

Work Toward Hollow Body

5 sets @ every 2 minutes

·    1^st min: Strict Pull-ups

·    2^nd min: Ring dips

·    Pick your rep scheme and try maintain it

WOD

24 Minute CAP

6 rounds for time:

·    5 Bar Muscle-ups or jumping BM’s

·    7 Burpee Box-Jump-overs (RX 30”/24”)

·    15 sit-ups or 10 GHD’s

·    200 meter run/row/erg