Thursday WOD

Warm-up
Tabata Static Hold
2 rounds,4 reps at each station.
20 seconds of work with 10 seconds of static hold

Ring Dips - hold at the top of movement
Pushups - hold at top of movement
Frog Squats - hold at bottom of movement
Knees to Elbows Abs - hold at bottom of movement

WOD
5 rounds for time
20 deadlifts 135# (85#)
20 box jumps 24" (20")