11.22.17

Gymnastic Skills and Drills:

Weighted Ring Dip

4x8HAP

 

Strength:

Front Rack Sled pull

Dball 70/50

Sled @ BW or heavier

200m

 

WOD:

21-18-15-12-9 rep rounds of:

115 pound Power snatch

Wallball shots, 20 pound ball

T2B