7/11/19
Strength
3 Rounds
Max Effort Pull-Ups 30 Sec. Rest 30 Sec
Max Effort Ring Dips 30 Sec. Rest 30 Sec.
Max Effort Toes to Bar 30 Sec. Rest 30 Sec.
Scale accordingly to be challenging
WOD
Crossfit/Konafit
3 rounds for Time
30 Air Squats
20 Russian Single Arm Kettle Bell Swings 53lb./35lb. 10 each arm
200m Run