26 Oct 2015

Warm Up:
Row 400-700 m at 70% pace
Shoulder activation
Mobility

WOD:
7 RFT
10 pistols alt
12 ring dips
15 pull ups

Rx2:  4 Rft

Rx3:  4 Rft
Assisted pistols
Box dips
Low bar pull ups or ring rows

NOTE:  Your coach will assign your stream, only those athletes with regular attendance and volume of dip/pull ups will do Rx.