- 6 minute Hang Hold (cumulative)
- Each time you drop from the bar, perform:
- 800 meter Run
- 30 Push-Ups
WOD notes: 6 minutes of hanging is great for spinal decompression. However be careful after a long hang that your back has really relaxed, jumping off the bar and landing hard may be uncomfortable once your back has relaxed. Be cognizant when you let go of the bar.
Also try to maintain an active scapula while hanging, don't spend a lot of time with your shoulders feeling like they are getting pulled to far
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