WOD 8/23/23

RDL: 3 x 8 (3 sec neg / 1 sec pause)

Weighted Strict Pull-up: 3 x 3 (1 sec pause over the bar)

Then…

AMRAP 20 MIN

50 Box Jumps, 24″/20″

1 Legless Rope Climb, 15’/12′

40 SDHP,70/53

1 Legless Rope Climb

30 Ring Push-ups

1 Legless Rope Climb

20 T2B