TUESDAY | 11.28.2017

QUESTION OF THE DAY (QOD):

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

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:

• TABATA: max effort row

• 4x10 GHD hip & back extensions

- POST YOUR RESULTS TO COMMENTS.

#WOD