Sunday

View More: http://iwantlo.pass.us/koii-volunteers-and-judgesOpen gym from 1-2pm.

3 Rounds:
Max Reps Bench Press (Bodyweight)
Max Strict Pull-Ups
Rest 3:00 between. Transition from the bench to the pull-ups immediately.

Rest 5:00

3 Rounds:
Max Reps Strict Ring Dips
Max Reps Ring Rows
Rest 3:00 between. Transition from the ring dips to the ring rows immediately.

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