6/30/22
WOD: Thursday
Strength/Skill: 4x
- 3 x Strict Pullup (1s pause + 4s negative)
- Max Effort Strict Pull-ups
- 6 x Ring Dips (Pause 1s in at bottom AND top. Full Support.)
- 10/20/30/40/50/60/70/80/90/100 x Unbroken Double Unders. Start wherever you get on your first set and add 10 each round.
Metcon: 5 x E6MO6M
- 30/24 x Cal Bike Erg
- 400m Run
- 15 x Hollow Rocks