FRIDAY

 

 

Strength Development:

Pull-ups/Ring Row Transitions

 

5 sets @ 2 minutes

 

·     1st Min: Strict Ring Row Transitions

·     2nd Min: Strict Pull-ups

 

 

WOD

 

7 Rounds For Time:

 

20 Minute CAP:

 

·   10 Toes-to-Bar

·   8 Box Jumps (RX 30”/24”)

·   6 Burpees

·   100 meter run