Thursday Throwdown WOD

Warm:

Goblet Squat 10 + Russian KB swing 12 + 150 m Row

:45 seconds rest x 5 Rounds

Skill:

Pull Ups

RIng row- 5 x 6

3 second Negative Pull Ups- 6 x 5

WOD

3 Rounds for time:

20 Cal Row

15 Sumo DL High Pull

15 Hang snatch

12 Pull up/Ring Row

RX- 95/65 F- 75/45 L - Bar