Gymnastic Work and "Nick"

Alternating “On the Minute” x 10 (5 Rounds):Even Minutes – 5-8 Strict Ring Dips *if you do not have ring dips hold top position for 10-15 sec. AND then hold bottom position 10-15 seconds Odd Minutes – 2 Sets of 3-5 Ring Kip Swings

Then

"NICK"

AMRAP 20: 10 Thrusters (135/95) 20 Calorie Assault Bike/ 30Cal Row/250M Run 16 CTB Pull-Ups

Daily WODTara RossComment