161108

SWOD:

Four Sets
Push Press 3-5r @ 80%
Pullups/Chinups Weighted 3-5r

Scales: Assisted Pullups
Scapula Raises (10-15r)
Low Bar Pullups

WOD:
FOR TIME
10 Wallball Shot (20/14) (10’/9’)
1 Ring Dip
9 Wallball Shot
2 Ring Dip
8 Wallball Shot
3 Ring Dip
7 Wallball Shot
4 Ring Dip
6 Wallball Shot
5 Ring Dip
5 Wallball Shot
6 Ring Dip
4 Wallball Shot
7 Ring Dip
3 Wallball Shot
8 Ring Dip
2 Wallball Shot
9 Ring Dip
1 Wallball Shot
10 Ring Dip

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