10/29 Wednesday

Warm up

2 minutes of double unders

Power jumps

Strict pull ups

Strict ring dips to true support

Negative toes to bar

Skill

Stone ground to shoulder

WOD

5 rounds of:

30 seconds max effort at each station followed by 60 seconds rest

  • Ring dips

  • Stone ground to shoulder

  • Row calories

Ray Traitz