WOD/2 STRENGTHS

FRONT SQUATS
 - 5X6
245
255
265
275
285 - (4)

BACK EXTENSIONS - 3X30

TABATA GHD SITUPS - 11

WOD 1
MAINSITE RING WOD
20 MUSCLE UPS
25 INVERTED HANGS TO LOWER
30 RHSPU
35 RING ROWS
40 RING PUSHUPS

MY TIME = 15:20 BUT HAD TO ADJUST RINGS AFTER EACH MOVEMENT AND RINGS FELL ONE TIME.  SO WE FIGURED ABOUT 1 MIN SO 14:20

WOD 2
21-18-15-12-9-6-3
KB SWINGS - 2 POOD
BOX JUMPS

MY TIME = 6:13