WOD:

27-21-15-9 WB 20/14 SDHP 75/55 BJ 24/20 PP 75/55 Cal Row

 

Comp Rx:

1. Ring Muscle-Ups 7 Rounds: :20 Seconds Max Ring Muscle-ups :40 Seconds Rest

2. Conditioning 4 Rounds: 21/15 Calorie Assault Bike 15 Toes to Bar 7 Clean and Jerks (155/105)

3. Midline Nor for Time: 4 Sets: 7 Glute Ham Raises 14 Pausing Hip Extensions 21 GHD Sit-Ups