WOD 4/11/17

STRENGTH

A) 10 ROUNDS:

15 Seconds: STRICT Pull Ups

15 Seconds: STRICT Ring Dips

60 Seconds: 3 Negative Body Levers 

B) 3 ROUNDS:

20 Seconds: Eccentric Pull Ups (5 second descent)

20 Seconds: Ring Support Hold

20 Seconds: REST

 

CONDITIONING

AMRAP in 9 Minutes:

1 Thruster (95/65)

1 Toes to Bar

2 Thrusters

2 Toes to Bar

3 Thrusters

3 Toes to Bar… etc

 

QOD

Joke Day!

Dan McCarthy