WOD – Friday, October 20th 2017 – Testing

Warm-Up
400m run
10 light kb swings
7-10 scap pull-ups
200m run
7-10 strict pull-ups or ring rows

Strength
Build to a 1rm max supinated grip chin-up
after each set = ME strict ring dips

or

E2mom x 5 sets
:15-:30 chin over bar hold
:15-:30 Top of ring dip hold

WOD
“Helen”
3 rounds
400m run
21 KB Swings (53/35)
12 Pull-ups (banded strict)