Friday Nov 20th WOD

Strength:

1a) Press 5x5 using last weeks 5RM

1b) 5x 3 position Pull-up Holds(Ring row holds if needed) Top, Middle and bottom. (Pick a second count to hold in each position. Try to increase second count each week) 2a) One Arm DB Floor Press 4x10 2b) Upright Row 4x10