07.21.2016 Bent Over Row, Ring Support, Waiter's Carry and V Ups

Strength/Skill:

3 x 5 Ring Rows (feet elevated/weighted if possible) - Hollow body position

3 x 6L/6R Single Arm Bent Over Row - Use KBs or DBs

20:00 CAP

METCON:

For Quality

5 Rounds

Ring Support Hold or Support Hold On Box for :15-20

Waiter's Carry Single Arm (Length of Gym - Down & Back - Alternate Arms)

15 V Ups or  Tuck Ups