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.
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