WOD 08/30/16

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

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