W.O.D

THURSDAY, OCTOBER 11

Skill - Kipping ring dips.
If you have have them do EMOM(12) of ring dips.

WOD - 6RFT of:
250M row
6 Front Squats 165/105 (65/35#)

Post WOD - shoulder health - 2x15 DB high pulls 4sec down, 3 sec up