WOD 4/5/17

STRENGTH

A) 8 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

4 Rounds For Time:

10 Burpee DB Box Carry-Over (50lbs/35lbs)

10 Renegade Rows (alternating arms – 5 on each side)

QOD

Favorite vegetable?

 

Dan McCarthy