201204- “Hole In The Boat”

(Compare to 171204, 181130)

Warm up:

Cardio

Dry Runs

WOD: For time

30 Thrusters

30 Pull-ups

30 Cal Row

Rest 2:00

20 Thrusters

20 Pull-ups

20 Cal Row

Rest 2:00

10 Thrusters

10 Pull-ups

10 Cal Row

Rx: (115/75)

Scaled: 50% of 1RM, Ring Rows

Sport: (135/95), C2B

Mobility:

Circle up – Forearm Stretch

Hips/Quads