Skill

6×3
Hollow Body Strict Pull-Up

Today we’re upping the ante with the strict pull-up and giving strict hollow body pull-ups a try.  Do your best to hold a tight hollow body position throughout the entire pull-up. If 3 is too many you can complete 6 sets of 1 or 2. If you do not have strict pull-ups yet perform several sets for max reps of supine ring rows making sure to keep your body as rigid as possible. For those of you working on rings rows, feel free to sprinkle in some sets of banded pull-ups or jumping pull-ups with a slow negative as well.  If you have been working on ring rows for awhile try changing your body angle or raising your feet to a box to make them more difficult.

WOD

3 Rounds for reps with 1 Minute on each station
Burpees
Kettlebell Swings 32/24 kg
Box Jumps 24/20″
Two arm Dumbbell Thrusters 45/30lb
Chest-to-bar pull-ups
Rest