Warm-Up 3 Sets: :15 Bar (or ring) Hang or Ring Row Positon Hang10 KB Deadlifts10 Arch-to-Hollow Swing or 5 Superman to Hollow Roll WOD Dungeness 20 Minute AMRAP: 6 Pull-ups (bar or rings)8 Burpees10 Kettle Bell Swings 53/35 Octopi 20 Minute AMRAP: 2 Ring Muscle-ups8 Burpees10 Kettle Bell Swings 53/35Read More
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