Monday (2019MAR25) – WOD

Gymnastics: 

Tabata (Alternating/8 Rounds Total):

Support Hold in Ring Dip

4x Top Hold

4x Bottom Hold

Then:

3 Rounds: 

10x Hollow Hold

2x Ring Muscle Up Transitions or Seated Muscle Ups from the Floor

 

WOD: 

5 Rounds:

20x Pulls on the Rower (Meters)

10x Thrusters (135/95#)

Rest 1 Minute.

 

Thruster weight should be heavy but Unbroken for at least the first round. 

Score: Total Number of Meters & Final Time.