Sunday the 12th

WU: 100 Hollow Rocks
         100 Arch Rocks

Skills: Muscle Ups

         - Break down the different segments and practice each one

Strength: 6 rounds: 30 sec AMRAP Ground to OH 155/105 Rest 90 sec.
   
               3 Rounds of Max rep ring push ups. Rest 3 minutes between rounds.


WOD: Static Hypoxia

           3 Rounds:  1 minute Max DU
                             1 minute rest while performing a wide grip dead hang from the pull up bar
                             1 minute Max Burpees
                             1 Minute Rest while holding 115/85 over head.
                             1 Minute Man Makers  40/25
                             1 Minute rest with the DB in the rack position.

The wide grip dead hang is hanging straight from the pull up bar with the hands set outside shoulder width.