Monday 7/1/19

Warm up: Every 30 sec for 6 min
10 sec active hang + 2 burpee to bar
10 sec dip support + Reverse lunges / side
10 sec hollow body hold + 2 HR push ups
*must bear crawl between stations, no walking!

Strength: 24 min running clock
12 min to establish 1RM Strict Press
12 min to establish 1RM Weighted Chin up

WOD: Each scored separately
3 min max strict  HSPU or push up
Rest 3 min
3 min max pull ups

Accessory: 3 Rounds
15-25 GHD or weighted sit ups
30 sec / side shoulder mobility reach