WOD 22nd November 2017

21 Nov WOD 22nd November 2017

Warm Up+ Mobility

Pec Mob Bicep Tendon

Dips
Skill Superset

Ring Archer Push up/ ring push up 3×3 tempo 3/3/3/3 Ring Support hold to bottom of dip hold 3×30/60 sec

Strength Superset RIng /Bar Dip 3×10(toes on floor if needed)

Work Capacity

5RFT
15x V-Ups
15x Hollow Rocks
15x Back Extension