24 Nov 2015

Warm Up:
Dynamics
Shoulder activation & mobility

Skill work:  Handstand walk or Neg pull ups

WOD:

For time:
Row, 200 m
5 Strict Pull-ups
Row, 400 m
10 Strict Pull-ups
Row, 200 m
5 Strict Pull-ups

Rx2:  Low bar pull ups
Rx3:  Ring Rows

SILVERS:
Strength:  Bench Press

WOD:
For time
200 m row
5 Ring Rows
400 m Row
10 Ring rows
200m row
5 ring rows