Thursday 7/18

Strength: 
A1. Close Grip Bench Press 4 sets of 3 
A2. Hollow Rocks 4 sets of 15  
A3. AD max effort for 45 sec. (Do this one time between one of the sets of other movements) 

Wod:

10 minute AMRAP: 

1 Pull up 

1 HR Push up 

2 Pull ups 

2 HR Push ups 

3 Pull ups 

3 HR Push ups 

...
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Level 1: Ring Rows/ HR Push ups 

Level 2: Pull ups/ HR Push ups 

Level 3:  CTB Pull Ups/ HR Push ups