WOD 11/6/17

PreClass Work:
Foam Roll - Upper Back, Lats, Calves
Stretch - Knee-to-Wall, OH Banded Distraction
WarmUp1

9min EMOM
M1 - :10-:20 Ring Support
M2 - :10-:20 Full Depth Ring Support
M3 - :10-:30 L-Sit from bar


A1) Push Press
3x12 @75% 1RM
:30 Rest
A2) Single-Arm DB Row, 3x12, BUILD
:90 Rest


B) 8 RFR:
:30 Kipping PullUps
:30 Rest
:30 HSPU
:30 Rest
:30 Double Unders
:30 Rest