181017 - “Plunder”

October 16, 2018

 

Warm up:

Obstacle Course 

Kipping Pull-up skills

 

Skill/Strength:

6x3 Weighted Pull-up

 

WOD: 21, 15, 9 Reps for time

Rx:

Pull-ups

Box Jumps (24/20”)

*45 Double-unders after each round

Scaled:

Ring Rows

Box Jumps 12”

*45 Double-unders after each round

Sport:

C2B Pull-ups

Box Jumps (30”/24”)

*45 Double-unders after each round

 

Mobility:

Calf Pole

Lat Pole

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