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WOD - Thursday, 7/14/2016

WU: Shoulder/Rotator cuff prep

then

3 RNFT

5 burpees

10 ring rows

20 Double unders (Rx = unbroken)

A. Strength/Gymnastics (15 minutes)

5 x

ME Strict pull ups

rest 1 min

ME Strict ring dips

rest 1 min

Record total for each movement.

B. Conditioning:

Every 3 minutes for 30 minutes (10 rounds)

1 Bill Murray run

7 HSPU

Extra Credit:

AMRAP 4 minutes

ME hollowrocks.

Things I say after a brutal WOD.

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