Durability
DB External Shoulder Rotation
2 sets of 15+ Reps per Side
Skill/Strength
Strict Pull-Ups Work – 7 Minutes of Rep Work
Cool Scales listed from least to most challenging
Option 1 – 1-Arm Ring Rows
Option 2 – Feet Up, Hips Down Ring Rows
Option 3 – The Tiptoe Pull-Up
Option 4 – Eccentric Pull-ups (Negatives)
Option Cool Options
Weighted 
WOD
21-15-9
Deadlifts (225/155) Rx+ 275/185
Ring Dips
Scores from Wednesday
