WOD:

1) 5 rounds for Max Reps:

1 minute Row for Calories

1 minute Wall Balls 14/8

1 minute Box Jump Overs 24/20

1 minute Shoulder-to-Overhead 65/45

1 minute Assault Bike

1 minute Rest

Extra Work:

2) Superman/Hollow Bar Kips: 10 minutes Practice

Work on you positioning and grip strength hanging on the bar.

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