Monday April 30th, 2018
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Category: WOD

Monday April 30th, 2018

Warm up-

3 Rounds

300m Run

5 PVC Pass throughs


15 Hollow Rocks or AB-mat Sit ups


Every 3 Mins for 4 Sets:

3 OHS with a :03 Pause for each rep

*Build to a heavy set of 3


For Time: 7 Min Cap

100 OHS 95/65

Post WOD-

3 Sets

5 Ring Muscle Ups

5 Bar Muscle Ups

*Quick transitions

3 Sets

10 Single Arm Ring Rows (Left)

10 Single Arm Ring Rows (Right)

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