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

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