4/6-hump day

WU: 3RNDS
250m run, 10 spider mans, 10 PTs w/ PVC

Strength:
3×60 sec HS Hold (try to keep feet away from wall if possible)
3×5 Dip negatives (take 10 seconds to reach the bottom)

WOD: 3 RFT (Goal sub 10)
10 BW DL
20 Horizontal Rows (rings or bars set up on rig)
30 DU

Post WOD conditioning

5×250 row :30s rest between or foam roll 

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