December 16th

The ultimate upper body workout/test is what Rogue members experienced today. Achieving full range of motion and keeping the movements strict is what really makes the 5 rounds challenging. This WOD can also be used as a great way to build core and stability strength. Great effort from everyone who battled through this workout!

SKILL
Pull-up
Handstand Push-up
Ring Dip
*Review modifications for all of the movements

WOD
5 Rounds
:30 second hold: Chin over Pull-up bar
Max strict pull-ups
:30 second hold: Handstand
Max handstand push-ups
:30 second hold: Lock out top of ring dip
Max strict ring dips

* score total number of pull-ups, hspu, and ring dips
**not for time, other then :30 second hold before max sets