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TUESDAY | 11.28.2017


QUESTION OF THE DAY (QOD):

  • do you have any weird pre or post WOD rituals?

Starboard CrossFit | Mechanics - Consistency - Intensity

W/U CONDITIONING:

  • coach's choice

SKILL:

ring dip progressions & ring support holds

  • 6 ROUNDS - ring dip support hold

  • 15sec up position

  • 15sec rest

  • 15sec down position

  • 15sec rest

METCON - FOR TIME:

  • 20/15 cals air bike (arms ONLY!)

  • 50 push press 75/55

  • 25 pull-ups

(EXTRA CREDIT: push press 95/65)

POST WOD ACCESSORY:

- POST YOUR RESULTS TO COMMENTS.

#WOD

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