GWOD for Sunday, 11/15/15


GWOD for Sunday, 11/15/15


Practice for 15 minutes Dip Support:  Can be done on Stationary bars on the rig or rings.

then for Quality: Alternate between the two for 4 rounds:  5 second hold top ring dip; 10 seconds off; 5 second hold bottom ring dip; 10 seconds off.  This equals one round Hold Top Ring Dip Hold Bottom Ring Dip

Met-con: For time: Run 600 meters then: 5 Rounds of: 10 Pull-Ups 10 Dips then: Run 600 meters

Stretch: Full Body Stretching Series #4

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