Wednesday WOD

WARM-UP
12 Sh, 2xDD complex, shoulder flexion stretch either with bands or use bar, 60s hammie stretch or hip flexor stretch against wall.
2x[5 paused goblet squats, 2x4 T's, 5 strict t2B

STRENGTH
3x5 box front squats.
5x[3 FSq. 10-15GHD]
Build so last 3 sets are max

WOD
Strict chipper: 2 rounds of
25 strict chin-ups,
6 Sh,
25 strict ring dips,
6 Sh.
​Cutoff 16 mins. Scale with band to make cutoff!