181004 - “Compound Cake”

(Compare to 171109)

Warm up:

Rowling

Shoulder Progressions

WOD: For time

Rx:

100 Wallballs

100 Sit-ups

2000M Row

*EMOM perform 3 burpees

Scaled:

80 Wallballs

80 Sit-ups

1500M Row

*EMOM perform 2 burpees

Sport:

EMOM perform 4 burpees

Mobility:

Circle up

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