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