191102 - “Barbara’s in the Upside-down World”


 

Warm up:
Cardio
 

9:00am WOD: 30min AMRAP, Teams of 3
Rx:
50 Air Squats
40 Sit-ups
30 Push-ups
20 Pull-ups
50’ HS Walk (5 feet = 1 rep)
*While one person works, one person rows for max cals, third person rests. Athletes may switch however they would like. Score is total reps + cals
Scaled:
50 Air Squats
40 Sit-ups
30 Incline Push-ups
20 Ring Rows
50’ Inchworm
Sport:
50 Air squats
40 Toes to Bar
30 HSPU
20 Ring Muscle ups
50’ HS Walk
 

11:00am WOD: 5 Rounds for time/30min AMRAP
Rx:
50 Air Squats
40 Sit-ups
30 Push-ups
20 Pull-ups
50’ HS Walk
Scaled:
50 Air Squats
40 Sit-ups
30 Incline Push-ups
20 Ring Rows
50’ Inchworm
Sport:
C2B Pull-ups
 

Mobility:
Lat/Pec Pole
Fire Log

 

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