Friday 2nd August 2019

A. Every 90 seconds for 9 minutes (2 sets):

• Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold
• Station 2 – 30 seconds Hold in Support on Rings + 10 seconds Hold in Catch (Bottom of dip) on Rings
• Station 3 – Static Bar Hang x 30-60 seconds (one set pronated, one supinated)

B. “Beach Muscles”

Partner WOD

For time:

• 800 Meter Relay Run (Alternating 200 meters)

Into 20RFT (Alternating full rounds)

• 4 Ring Dips
• 8 Pull-ups
• 12 Push-Ups
• 16 Air Squats

Immediately followed by…

• 800 Meter Relay Run (alternating 200 meters)

30 min cap