STRENGTH/SKILL
A. 4 Sets:
A1. Prone Row x8; 3111; build
A2. Hollow Rock x15
B. 3 Sets:
B1. Chin over bar hold x20 sec
F: Top of ring row hold
P: Chin over bar Hold
S: Chest to bar hold
B2. L-Sit x20 sec
F: Tuck Hold
P: L-Sit
S: V-SIt or L-SIt
WOD
4 Sets High Effort:
Row 100m
Rest 90-120 sec
Score is Highest and lowest set
