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

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