Thursday Throwdown


Strength/Skill:

A1. Chin Up (Palms facing you grip) 3 sets of 8. Tempo 40x0

Use partner to assist if needed.

A2. Ring Dips 3 sets of 8. Tempo 50x0

Do the negative only if you’re working on full dips

WOD:

For 15 Minutes:

Min 1 – Row 100m Hard

Min 2 – 10 KB swings 55/35

Min 3 – 15 Box Step-ups

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