Feb 23/17

The OPEN starts tomorrow!!! You can still sign up!!!

Skill work: 10 min EMOM

Odd: ring support hold -3 x 5 seconds w/rings turned out at the top

** if you can’t hold the top of the ring support perform 5 box dips with feet out at the most challenging position for you.

Even: 20 sec Hollow hold immediately roll over to a 20 sec superman hold.

WOD:

21-15-9

H. P sn (75/115)

Bar over burpee

KB swings (35/55)