Wednesday 22nd October

3 sets of 10-12
Scapular retractions
Kip swings
Ring row to pull through
Hollow rock -45-60sec hold

Gymnastic density
4 rounds
6-8 strict pull ups
Rest 30 secs
AMRAP strict ring dips
Rest 30 secs
15 hand release push ups
Rest 2 mins


Posted in WOD.