3 rounds
1 min foam roll
10x reverse hyper
5x muscle up ring row (crossfit evo video)
10x 18" elevated ring pushup
10x toes to bar
max ring handstand hold (emphasis on using ropes as minimal support)
Diet - 3 beers last night and a chicken caesar salad. nothing before this. 3 eggs 3 egg whites blueberries strawberies, spinach; post wod. 2 hours later- Mongolian bbq. dinner- pork shoulder, cauliflower, almonds.
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