WOD - FRIDAY 10/14/16

Mobility: Shoulders/Lats

Part A: 3 Sets not for Time:
12 Bent Over DB Rows
10 Dips (Rings/Parallettes/Bench)
12 Light Banded T's
10 Push Ups
12 Leg Levers off rack

Part B:  5 mins. Kipping drills -everyone will attempt partial rep kipping pullups
* If you have Kipping PU:
- 3 sets of 5 strict or weighted
- work on CTB or Butterfly

Part C: 7 - 7 - 7 - 7 - 7
Incline Bench Press

Part D: For Time
10-9-8-7-6-5-4-3-2-1
CTB Pull Ups
HR Push Ups

Flexibility: Lats/Chest