11/18 Friday

Dynamic WU
Movement prep A

Elasticity
Power/Plyo C

* We will be starting new progressions in Dynamic warm up and elasticity drills next week so critique the shit out of your warm-ups till then *

Wod
A1. Wtd. Ring Dips @ 30X0, 3-5 reps x 4 sets, 120 sec

A2. Barbell Row @ 20X0, 4-6 reps x 4 sets, 120 sec

B1. Close Grip Bench Press @ 20X0, 6-9 reps x 4 sets, 120 sec

B2. Ring Rows @ 30X0, 6-9 reps x 4 sets, 90 sec

C. Ring Push-ups @ 31X1, AMRAP x 3 sets, 90 sec