171207 - “Cliffhanger”

 

Pre Class Mobility:

Psoas KB
Pec ART

 

Warm up:

Rowling with Side Swings

3 Minutes Mini Cindy

 

Skill/Strength:

Post WOD 

Shuttle Runs

 

WOD:

For time/20 Minute Cut-off

Rx:

75 Strict Pull-ups

*Every time you break, perform 15 Wallball Shots

Scaled:

75 Ring Rows

*Every time you break, perform 15 Air Squats

 

Mobility:

Lat FR

Quad Adductor FR

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