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

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