Thursday 07.07.16

5 rounds for time:

30 seconds rope L-hang

12 burpees

3 skin the cat

Scale:

5 rounds for time:

30 seconds rope hang

12 burpees

6 strict ball ups or knee raise, band if needed

once done

3 x max effort

Ring L-Sit

Scale:

Rings - Spotted

or

Dip Bars

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