181113 - “Have you seen my kip?”
Warm up:
Cardio
Shoulder Warm-up
Skill/Strength:
7x2 Weighted Pull-ups
WOD: 18min AMRAP
Rx:
10 Pull-ups
10 Cal Row
20 AbMat Sit-ups
Scaled:
10 Ring Rows
10 Cal Row
20 AbMat Sit-ups
Sport:
10 C2B Pull-ups
10 Cal Bike
10 GHD Sit-ups
Mobility:
Lat Pole
DD/Cobra