WOD: 

#Run DMC   (20 Min Cap)

4 Rounds:

200 Meter Run

16-12-8-4 Chest to Bar Pullups 

200 Meter Run

9 Devil Presses (50/35lbs)

Ex:  200m Run, 16 Chest to Bar Pullups, 200m Run, 9 Devil Press

CASHOUT:

#midline 

On the Minute x 9 (3 Rounds):

Minute 1 – Strict TTB *Scale to Strict Hanging Knee Raise – No Ab Mat Sit Ups today

Minute 2 – Hollow Body Hold (Rx+GHD Static Hold – Belly Up Supine) – Video

Minute 3 – Banded Good Mornings – Video

*Aim is to use the minute to work/rest sets in, moving for technique and sound movement, and not for intensity. 2-3 sets in each minute fits very well