November 2, 2017

SKILL/STRENGTH: Four sets for quality of:
Dumbbell Bench Press x 8-10 reps AHAP
Strict Pull-Ups x 4-6 reps 
Ring Dips 
Hollow Rocks x 30 seconds
Rest 1 minute
WOD: Complete 3 sets for max reps of,
60 seconds row (cals)
60 seconds power snatch 
60 seconds burpees
(rest 1 minute)