WOD 2018/10/17

Warm up: 3 rounds, not for time

60 sec Row

15 air squats

10 Russian KB swings

Skill Work:

Ring Dip Practice

3 x 15 sec: hold at top of dip, rest 15 between

3 x 15 sec: hold at bottom of dip, rest 15 between

3 x max reps: ring dips

Wod : 3 round for time (Helen)

400m Run

21 Kettlebell Swings, 24 / 15

12 Pull-ups

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