THURSDAY

Strength Development:

Strict Pull-ups/Ring Dips

5 sets @ 2 minutes

·     1^st Min: Strict Pull-ups

·     2^nd Min: Strict Ring Dips

WOD

20 Minutes

5 Rounds

Work 50 sec/10 sec transition:

·     1^st Min: Box Jumps (RX 30”/24”)

·     2^nd Min: Wall-balls

·     3^rd Min: Bar Muscle-ups or Jumping Bar MU’s

·     4^th Min: Calories Row/Erg/Bike