August 9, 2019

Posted Aug 8th, 2019 in WOD

A. 3 sets
Development
10 seated strict press
10 ring rows
30sec ring support hold

Fitness
10 seated strict press
5-10 ring pull ups
5x [muscle up transition + ring dip]

Performance
10 seated strict press
5 muscle ups/attempts

B. 3 Rounds
400m run
200m dumbbell farmer carry
30 wall balls