WOD
For quality – NOT for time:
30 STRICT chest to bar pull ups
30 STRICT ring-dips
50m (each hand) overhead KTB carry . switch as needed & go heavy!
30 strict TTB
*mix it up anyway you want- just get the job done!
Endurance
Skill
DU
5 interval of:
400 meter row
Rest 3 min between sets
