Wednesday –
5 Sets - for quality - rotate through as needed
- Strict Pull Up x3;
weighted if possible
weighted CtB if possible;
otherwise, work weighted eccentric
- Hollow Rock x15
- Ring Dips x3; weighted
working up
WOD
15 min amrap
Run100m
15x Sit Ups
10x Push Ups
5x Hang Power Clean 155/105#
4/2x Ring Muscle Ups