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