C11122014

 In Competitors

BASIC:
A.Ring Dips max x 5 sets
B Skill *tech work NOT max effort
C. WOD

COMP:

A.Strict Press 5×5
B.OTM 10: Muscle up 1-3
C.Handstand strict Def 7 x 3-5 reps
D. Bent over row 3 x 10-12
E. WOD

GOALS:
BASIC: again Light on B
COMP: Work up from last weeks #

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