Strength Development:

Ring Dips/Ring Rows

 

5 sets @ 2 minutes

 

·    1st Min: Strict Ring Dips

·    2nd Min: Ring Rows

 

WOD

 

20 Minute CAP

 

7 Rounds For Time:

 

·   200 meter run

·   10 Med-ball Cleans (RX 9/6 Kg)

·   7 Push-ups

·   7 knee to Elbows