WOD 4/22/17

STRENGTH

A) 8 ROUNDS:

20 Seconds: STRICT Pull Ups

20 Seconds: STRICT Ring Dips

40 Seconds: 3 Negative Body Levers (Gymnastics Bodies: FL/PE9) (10 second descent): https://www.youtube.com/watch?v=X_g8d9IykVE

B) 3 ROUNDS:

20 Seconds: Eccentric Pull Ups (5 second descent)

20 Seconds: Ring Support Hold

20 Seconds: REST

CONDITIONING

7 MINUTE AMRAP:

4 Power Snatch (115/75)

7 Lateral Barbell Burpees

QOD

Would you rather be able to fly, or turn invisible?

Dan McCarthy