WOD:

1) 21 minute EMOTM:

1 – 5 Close Grip Bench Press

2 – 5-10 Bar Rows

3 – 30 second Hollow Hold

Warm-up as needed. Start around 60% for your Bench and build as deemed fit. Perform the Bar Rows off of your Bench Bar.

2) AQAP:

100 Wall Balls 14/8

50 D-Ball Over the Shoulder 70/50

Extra Work:

3) Toes-to-bar: 10 minutes Practice

Work on any facet of a Kipping Knees-up/Toes-to-bar.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE