181130 - “Hole in the Boat”

Warm up:

Cardio

Dry Runs

WOD: For time

30 Thrusters

30 Pulls-ups

30 Cal Row

Rest 2:00

20 Thrusters

20 Pulls-ups

20 Cal Row

Rest 2:00

10 Thrusters

10 Pull-ups

10 Cal Row

Rx: (115/75)

Scaled: 50% of 1RM, Ring Rows

Sport: (135/95), C2B

Mobility:

Circle up - Forearm Stretch

Hips/Quads

106 Perimeter Rd

Nashua, NH 03063
603-595-6400

info@crossfitnashua.com

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