Wednesday, August 8th 2018

Warm-Up:
30 Cal Row
10 Spiderman Lunges
10 Push Ups
15 Cal Row
10 Spiderman Lunges
10 Push Ups

Strength/ Skill:
Pull Up Complex
3 Strict C2B Pull Ups
3 Strict Pull Ups
6 Kipping Pull Ups
3x
Scales: 
-5-7 Pull-Up Eccentrics  3x ; Jump up, Chin over the bar hold for 1 second, then lower for 3 seconds
-9 Slow and Control Ring Rows (2 Seconds Up, 2 Seconds Down)

Ring Body Saw
3 Sets 12 Reps
Rest 90 Seconds

Workout of The Day:
5 Rounds For Time (20 Min Cap)
15 HSPU
15 Medball GHD Sit Ups 20/14
15 Kipping Pull Ups