Skills (15 min): 3 sets of
5 hollow rocks
5 ring dips (full ROM)
WOD: "Barbara" - 5 Rnds of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
REST 3 min between each round!
Check out this demo video of Patriot CrossFit doing the benchmark WOD Barbara.
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