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
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