6/19/19

Strength

Ring Work

30 Sec. Top Position Hold, 30 Sec. Rest

30 Sec. Bottom Position Hold, 30 Sec. Rest

30 Sec Max Ring Dips, 30 Sec. Rest

30 Sec Arch to Hollow Ring Swings

Rest 1 Min

3 Rounds

WOD

5 Min. EMOM

3 Rope Climbs

Rest 3 Min

5 Min. EMOM

Max. Strict Pull-Ups

-Then-

400m Run

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Kirk Henry