190130 - “Middle Messer”
Warm up:
Cardio
Shoulder Warm up
Skill/Strenth:
7x1 Pull-up
WOD: 20 min AMRAP
Rx & Sport:
15 Strict Pull-ups
30 Dumbbell Snatches (50/35)
60 Double-unders
Scaled:
15 Ring Rows
30 Dumbbell Snatches (20/12)
60 Jump Rope
Mobility:
Lat Pole
Calf Pole