201117 - “The Over Under, Over… Under”


Warm up:

Cardio

Dry Run


WOD: 4 Rounds for time

Rx:

20 Pull-ups

50 Double Unders

10 Burpee Over Box

50 Double Unders

2:00 Rest

Scaled:

20 Ring Rows

50 Jump Rope

10 Burpee Over Box

50 Jump Rope

2:00 Rest

Sport:

20 C2B Pull-ups

50 DUs

10 Burpee Sandbags Over Box (75/50)

50 DUs

2:00 Rest


Mobility:

Lat Pole

Calf Pole

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