8/13/17

Strength:

2-3 sets, not for time (15min cap):

20 seconds hollow hold

20 banded lat pull down

20 seconds arch hold

40 second hang from bar

 

 

WOD:

21-15-9 For Time:

Ring Dips

Horizontal Ring Rows

*Perform 20 Walking Lunges between each movement

(example: 21 Ring dips, 20 walking lunges, 21 ring rows, 20 walking lunges, 15 ring dips, 20 walking lunges….)