181025 - “Whiplash”

Warm up:

Cardio

Dry Run

WOD: 10 Rounds for time

1 min Rest between each round or partner up and trade off every round.

Rx:

5 Burpee C2B Pull-ups

15 Wallball Shots

30 DUs

Scaled:

10 Burpee Pull-ups

20 Air Squats

40 Jump Rope

Sport:

3 Burpee Muscle-ups

15 Wallball Shots

30 DUs

Mobility:

Circle-up

Calf LAX

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