190404 - “Count Downup”
(Compare to 170227, 180227)
Warm up:
Cardio
Skills
Dry-Run
Skill:
Kipping Pull-up Practice
*If you do not have kipping Pull-ups, perform 5 Negatives
WOD:
Rx:
500M Row
40 Wallball Shots (20/14)
30 C2B Pull-ups
Rest 3 Minutes
400M Row
30 Wallball Shots (20/14)
20 C2B Pull-ups
Rest 2 Minutes
300M Row
20 Wallball Shots (20/14)
10 C2B Pull-ups
*20 Minute Cut-off
Scaled:
500M Row
40 Wallball Shots (14/10)
30 Ring Rows
Rest 3 Minutes
400M Row
30 Wallball Shots (14/10)
20 Ring rows
Rest 2 Minutes
300M Row
20 Wallball Shots (14/10)
10 Ring Rows
*20 Minute Cut-off
Mobility:
Tri/Lat LAX
Shoulder Stretches
Wall Glute