WoD for January 8th, 2017

Group Warm-up
5min AMRAP @ 75%

10 Cal Assault Bike
10m Lateral Band Walk/side
Accumulate 15sec Top of Ring Dip Hold (use a hollow position)
Accumulate 15sec Bottom of Ring Dip Hold (use a hollow position)

Technique
Kipping / Proper Ring Rows

Daily WoD
11′ AMRAP
21-15-9

HSPU a) 1 Abmat ROM b) Strict Press (from rack)
C2B pull ups a) Pull-ups b) Aided Pull-ups or Ring Rows

Mobility
Roll Lats
Lax Shoulders

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