Friday, July 14th

WOD:
5 rounds, for time, of
3 Muslce-Ups/5 Pull-Ups/ 7 Ring Rows
5 Deadlifts (315/225)
7 Strict Handstand Push-Ups/Dumbbell Strict Press

POST:
5 rounds of:
30 COS 90/90 Plyometric
30 Dips or Push-Ups