5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
45 pound Sots press, 10 reps
Dusty Hyland 7:07, JC Nessa 7:08, Chris Lofland 7:58.
WOD Demo with Dusty Hyland and JC Nessa by Again Faster Equipment - video [wmv] [mov]
Chris Lofland on today's WOD - video [wmv] [mov]