W.U.  Tabata (Focus on hollow middle for all movements)

  • Plank
  • Pushups
  • Situps

Skill:   Pull-up refining

  • Work through the Hollow and Arch progression for the Kipping Pullup

W.O.D  4 RFT Complete

  • 2 x Rope Climbs
  • 200M Sprint
  • 20 x TTB

**Scale for Rope Climbs is 12 x Ring Rows (Hollow)