Friday 9/6/19

Warm up: 3 Rounds
1 min bike or row
2 Baby MU
10 sec hollow body hang
20 DU’s (BS/FS/PC)

Strength (performed after WOD): Pendlay Row + Hollow Body superset
6 x 3 with 20 sec hollow body hold after ea set

WOD (performed first): 4 Rounds for time, 15 min cap
45 DU’s
15/12 cal bike
3 Ring MU

Accessory: 5 Rounds
10-20 sec ring to chest hold (ring row position, false grip if
training for strict MU)
10-20 sec dip hold
10-20 sec dip support