17 Nov WOD-Monday, Nov. 18

Posted at 21:00h in WOD by

STR

    a) Establish a 1RM weighted strict Chin-Up. (reverse grip pull-up).

    b) Then drop weight to 70% of 1RM and do 3 sets of 3 reps strict weighted Chin-Ups

WOD

    Complete the following for time, with 12 minute time cap:
    65 Ring Dips
    3 burpee pull-up penalty for every time you come off the rings

Finisher

    Accumulate 3 min hollow hold

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