PRACTICE
E.M.O.M - 10 minutes
choose one of the following:
1. 6 x Superman/Hollow/Push down on the bar
2. 4 x Superman/Hollow/Push/Hip Extension
3. 3-8 Kipping OR Butterfly Pull ups
STRENGTH
Strict Pull ups - 5/5/3/3/1/1
Then
Strict Dips - 5/5/3/3/1/1
WOD
3 rounds for time of:
10 Burpee Box Jump Overs - 24/20"
30 Ab Mat Sit ups
