181106 - “Rope Sandwich”

Warm up:

Cardio

 

Skill: Post WOD

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps NOT for time of

Strict Pull-ups 

GHD Sit-ups

 

WOD: 18min AMRAP

Rx & Sport:

3 Rope Climb

25 Push-ups

100 Double-unders

Scaled:

25 Ring Rows

25 Incline Push-ups

100 Jump Rope

 

Mobility:

Lat Pole

Calf Pole

Pec Pole

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