Am 5,6,9,11 Pm 330,4,5,6

10/9/14

Strength/skill: 12 min running clock
*spend this time working upside down HSPU/wall walks/hs walks etc
You must also complete 30 strict ring pull-ups/ring rows during this time. break up however u want. NO BANDS allowed*

Wod: 3 rds
20 Front squats 95/65
20 push ups on the bar
Rest 2 min
3 rds
15 GHD/v-ups
15 box jumps 24/20
Rest 2 min
3 rds
10 t2b
10 Burpees