4 RFT
Run an easy mile for a warm-up
Complete 4 Rounds for time:
15 Ring Dips
30 Sit-ups
400 meter Run
Accessory Gymnastics Work:
4 Rounds for Quality:
20 Hollow Rocks
1 minute Wall Sit
10 Tempo Ring Rows
Run an easy mile for a warm-up
Complete 4 Rounds for time:
15 Ring Dips
30 Sit-ups
400 meter Run
Accessory Gymnastics Work:
4 Rounds for Quality:
20 Hollow Rocks
1 minute Wall Sit
10 Tempo Ring Rows