Monday, July 24th

Warmup: 3 Rounds not for time:

30 seconds of Jumping Jacks,

15 banded high pulls,

15 banded pull aparts,

15 banded flies,

16 banded single arm presses (8 per side)

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Strength/Skill: 3 Rounds of:

30 sec hanging hollow holds - 1 minute rest;

20 seconds of chin over bar holds - 1 minute rest,

30 seconds of max rep ring or bar rows - 1 minute rest

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WOD: 21-15-9 of:

Hang cleans 95/65#,

Ring Dips