WOD – Thursday, November 2nd 2017 – Conditioning

Warm-Up
3 min row increasing speed
5-7 strict pullups
5-7 strict ring dips
5-7 kips
2 min row

Strength
5 Rounds Not for time – Must be UB sets between the strict and kipping sets
5-7 Strict Pull-ups + 5-7 Kipping Pullups
5-7 Strict Ring Dips + 5-7 Kipping Ring Dips

WOD
Rows 5x500m
rest 2:00 – sustainable pace