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