WOD: Complete five rounds of: (For quality)
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
*Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings – one pair hung app. 8′ off the ground and the second 4″ off the ground.
Post WOD Mobility: Lat. dorsi smash with ball or roller, 3 minutes each side, then, rig stretch, 1-2 minutes each
11:00 am Strength class:
Lift: Bench press 9×3: 50% bar, 30% chain or band