WOD: Thursday 26/10/2017

**CrossFit Junior Teens @ 4.15pm**

Five sets of:
Deadlift x 3-5 reps
Rest 20 seconds
Tempo Ring Dips x Max Reps @ tempo
(stick to the tempo – 2 second descent, pause for 1 second, back up to the top, then pause for a second before starting the next rep)
Rest 2-3 mins

then:

For time:
Assault Bike 30/40 Cals
Run 800m
Row 1000m

Post weights, reps and times to comments.