Warm-up
3 rounds
5 ring rows
10 Plank shoulder taps
15 seconds squat hold-ass at parallel please!
WOD
10 minute AMRAP
Max time accumulated in pull-up hold at the top
Each time set is broken perform 10 V-ups prior to resuming timed hold.
Rest as needed between sets
-Use band assistance for holds if necessary. Dont rest chin on bar!
For time
"Ass man"
200 meter Lunges
200 meter sprint
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