WOD - FRIDAY 11/13/15

Mobility: Lats/Shoulders/ Wrists

Part A:  5 mins.
Kipping drills
*everyone will attempt partial rep kipping pullups 

Part B: 2 Rounds Not For Time:
12 DB Bent Over Rows
10 Ring Dips
10 Band Shoulder External rotation-ea.
10 Push Ups
15 Leg Raises off rack

Part C: 10 min. EMOM
3 Bench Press
(65% of 1RM Bench) concentrate on bar speed 

Part D: For Time
10-9-8-7-6-5-4-3-2-1
CTB Pull Ups
Box Jumps (24/20)

Flexibility: Lats/Chest/ Calves