191118 - “A Pirate’s Life for Me”

November 18, 2019


 

Warm up:
Cardio
 

WOD: 18min AMRAP
Rx:
500m Row
25 Push-ups
50 Sit ups
Scaled:
400m Row
25 Incline Push-ups
50 Sit ups
 

Cashout:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps NOT for time of
Strict Pull-ups
*12 Russian twists after each set
 

Mobility:
Lat Pole
Calf Pole
Pec Pole

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