WOD 7th December 2017

06 Dec WOD 7th December 2017

Warm Up+ Mobility Scap activation Spinal Mobility

Pull Up
Skill Superset 3x Negatives (chin/c2b) Scap Pull Up 3×10
Strength Superset 3×8 C2B/pull/Bar PU 3×10 Ring Row (hardest variation possible)

Work Capacity

50 Russian Kb Swing (24/16)
50 Air Squats
For Time

Sprint!!