WOD 7th November 2017

06 Nov WOD 7th November 2017

Warm Up Focus: Pec and Bicep Tendon

Skill: 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:

Ring /Bar Dip 3×10(toes on floor if needed)

Work Capacity:

Partner WOD
14 Min AMRAP
1 Lap sandbag carry (switch as needed)
30 Pull Up
20 Power Clean (65/50)

Scale as needed