WOD 6th November 2017

05 Nov WOD 6th November 2017

Warm Up: Scap activation and spinal mobility focus

Skill Focus: Pull Ups

Skill Superset 3×3 Pull Up Negatives, 3×10 Scap Pull Ups (feet on floor as needed)

Strength Superset: 3×5 C2b/pull/Bar PU (Strict) 3×10 Standing DB Row

Work Capacity:

12 Min EMOM
Bk Sqt 3@70%
6x Air Squat