Friday WOD – 3/11/17

MOBILITY + WARM UP GAME :)

STRENGTH
EMOM for 15mins

1st min = 3 x Strict Pull ups
2nd min = 3 x Ring Dips
3rd min = 3 x HSPU

SPEED
5 x 100m run sprints
60sec rest between sets

METCON
3 x rounds for time of:
400m row
21 x KB Swings (24/16kg)
12 x Push ups

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