Monday, April 29 2019

Not For Time:
5 rounds for quality

7 Strict pull ups
right into:
30 second hang from pull up bar 

For pull ups, if you do not have pull ups, do HARD ring rows
with feet far out in front, or elevated on a box as long as 
you can still pull the rings all the way to your chest.

Then, for the hang, keep arms extended and stay in a rigid plank for 15-30 seconds under the rings depending on your ability to keep a rigid position.