181017 - “Plunder”
Warm up:
Obstacle Course
Kipping Pull-up skills
Skill/Strength:
6x3 Weighted Pull-up
WOD: 21, 15, 9 Reps for time
Rx:
Pull-ups
Box Jumps (24/20”)
*45 Double-unders after each round
Scaled:
Ring Rows
Box Jumps 12”
*45 Double-unders after each round
Sport:
C2B Pull-ups
Box Jumps (30”/24”)
*45 Double-unders after each round
Mobility:
Calf Pole
Lat Pole