6:00am, 6:00pm, 7:00pm
skills:
Strict pull-up AMRAP x3
rest :30 between sets
ring dips AMRAP x3
rest :30 between sets
500m row sprint x3
rest :30 between sets
WOD:
10:00 EMOTM
12 Russian kettlebell swings
remaining time, backwards jumps
score= total number of jumps
12:00 mobility:
mashing- thighs/quads
mashing-traps/triceps
rolling- lower back/glutes