#herowod #redfriday

Skill/Strength: Front Squat and Hollows - 12 mins
1 x 5 60%, then 8 Hollows
2 x 4 70%, then 8 Hollows
2 x 3 80%, then 8 Hollows
1 x 2 90%, then 8 Hollows

WOD: “Ryan"

5 RFT
-7 Ring or Bar MUs 
Scale 1: 7 C2B/7 Ring Dips 
Scale 2: 7 Pull ups anyway/7 dips anyway
-21 Burpees

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