Workout of the Day Thursday 12.29.2016

Warm Up:

3 rounds
.30 bar/ring hang
8 yoga push ups
.30 handstand hold
8 ring rows

Mobility:

1. Deltoid smash  2/
2. Banded overhead distraction  2/

Strength:

A) Bench press; 12-8-5-5-5-5-5 (building)

B) Ring Dips; 5-5-5-5-5 (building)

Conditioning:

AMRAP 10:00
5-4-3-2-1
Strict pull ups (any style)

score is max reps