Wednesday 02/19/2020

SKILL 

EMOM 12 min (4 Rounds)

1- Ring Dip* (you choose the reps/progression)

2- :30sec L-Hang or Variation

3- :20-:40 sec Hand Stand hold

4- Strict Chest to Bar Pull Ups* (you choose the reps/progression)

*these movements are the primary effort for this EMOM

WOD

E4min for 20min (5 Rounds)

400m Row Sprint!

(Heats will be staggered by 2 minutes. Athletes should scale to 300m if unable to complete in less than 2min)

Goal is to Row HARD, and rest AT LEAST 2 minutes between efforts!