201008 - “Rowring”


Warm up:

Cardio

Dynamic Shoulders

Dry Run


Skill/Strength:

7x1 Weighted Strict Pull-up


WOD: 5 RFT/20min CAP

Rx:

500M Row

20 Ring Dips

Scaled:

500M Row

20 Ring Push-ups

Sport:

500M Row

5 Strict Ring Muscle-ups


Mobility:

Lat Pole

Wall Glute

Pec Pole

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