Every 4:00 x7 Rounds:

12/9 Cal Row
250m Run
30 DUs
*You should aim for at least 0:60 of rest each round, ideally more.


3 Rounds For Quality:

12 Strict Ring Dips
0:20 Hanging L-Sit Hold
*For quality work at the end of class with time left. Keep the ring dips strict and don’t rush them. Use a band to keep good quality and range of motion.

Categories: WOD

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