191120 - “Triple Double”

November 20, 2019


Warm up:
Cardio
Barbell Warm up
Dry Run
 

WOD: 3x 4min AMRAPs with 4 min Rest between.
Rx:
AMRAP #1
25/20 Cal Bike Buy-in
9 Shoulder to O/H (115/75)
30 Double unders
AMRAP #2
25/20 Cal Bike Buy-in
6 Shoulder to O/H (135/95)
30 Double unders
AMRAP #3
25/20 Cal Bike Buy-in
3 Shoulder to O/H (155/105)
30 Double unders
Scaled: (20RM/50%), (15RM/60%), (10RM/70%), x2 single unders
Sport: (135/95), (165/115), (185/135)
 

Mobility:
Shoulder Stretches
Calf smash

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