181127 - “Cliffhanger”

(compare to 171207)

 

Warm up:

Cardio

Shoulder Progressions

 

Skill/Strength:

Kipping Technique work

 

WOD: For time/22 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

Sport:

30 Strict Muscle-ups

*Every time you break, perform 15 Wallballs 

 

Mobility:

Lat FR

Quad Adductor FR

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