Thursday WOD 11/8

:40 work / :15 rest, 4 rounds, no rest

1.  reverse grip chest press
2. pull up
3. pike push up
4. ring single arm row
5. wide grip cross step push-up
6. reverse fly with resistance (band pull-apart)
7. db chest fly
8. band rows

finisher:  2 rounds of 15 ring rows and 15 pushups