201128 - Sat WOD

Warm up:

Cardio

Dynamic Warm up

Dry Run

WOD: 5 Rounds For Time

Rx:

400M Run/500M Row

30 Pull-ups

30 Push-up

30 Sit-ups

30 Air Squats

Scaled:

400M Run/500M Row

20 Ring Rows

20 Incline Push-ups

20 Sit-ups

20 Air Squats

Sport:

Wear a Vest (20/14)

Mobility:

Pec/Lat Pole

Wall Glute