7/22/16

Strength/Skill Work

8 Mins
-In unbroken sets
10 Singles + 5 DUs
*add 2 reps to each, climb as high as possible
then:
Alpha 5 

WOD
3 Rounds for Quality
10 Hollow/Arch Ring Swings
5/3 Partner Assisted Muscle Up Transers w/ Negative
10 sec Ring Support Hold
10 sec Ring Dip Hold
20 Hollow Rocks
10 sec False Grip Hold