2017-12-18 WOD

WARM
std warmup

MAIN

A. T2B practice
2x10 kip swings
2x5 kip swing w shoulder activation
2x5 knee raise
2x5 k2e
2x5 T2B

B. 7 min AMRAP
{
10 pullups
10 ring dips
250m row
}
100m row short of 3 full rounds (62 reps)

2 min rest

C. 7 min AMRAP
{
10 T2B
20 DU
30 Air squats
}
Went over a bit: 7:15 four full rounds.

D. Accessory work, 3 rounds, not for time
{
6 OH squat/side w single dumbell 15#
6 DB Ext Rotation 15# /side
15 GHD Back Extension
}