191118 - “A Pirate’s Life for Me”

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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