Strength
EMOM 10′

  1. 50″ dead hang
  2. 50″ hollow hold
  3. 50″ bike
  4. 50″ ring support
  5. 50″ plank

WOD
AMRAP 10′

  • 10 one arm dumbbell thrusters each 20/15
  • 15 pull ups
  • 20 v-ups

rest 1′

AMRAP 3′

  • 50 du’s
  • 10 burpees
2018-11-26T09:32:13+00:00