Workout of the Day 12 November 2018

Sign up at the Gym for the Xmas Team WOD and RSVPs now open for the Mitchy Xmas Party that same day. Check gym poster and social media for details.

Weighted Fixed Bar Dip
12-12-12-12
Unweighted and lower reps are also options. If you can't get 10 reps in the first set scale with a band. Another option is to scale to strict press.

Bent Over Row
12-12-12-12

10-9-8-7-6-5-4-3-2-1
reps for time:
Pull-ups
Front Squats, 60/40kg

Extra Training

Clean Pull
3-3-3-3-3

Log your Results via your WODIFY account