170719 – “Shipwrecked”


Warm up:
3 Rounds
250M Row
30’ Inchworm
10 Kip/Scap


Skill/Strength:
5x5 Strict Pull-up
*If you don't have strict PU do 5x5 Negatives


WOD:

For time
Rx:
1 Mile Run
150 DUs
100 Air Squats
50 Pull-ups
Scaled:
1 Mile Run
150 Jump Rope
100 Air Squats
50 Ring Rows


Mobility:
Tri/Lat LAX
Quad Pin and Stretch

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May 22, 2020

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