191112 - “Plunder”


(compare to 181017)
 

Warm up:
Obstacle Course
Kipping Pull-up skills
 

Skill/Strength:
6x3 Weighted Pull-up
 

WOD: 21, 15, 9 Reps for time
Rx:
Pull-ups
Box Jumps (24/20”)
*45 Double-unders after each round
Scaled:
Ring Rows
Box Jumps 12”
*45 Double-unders after each round
Sport:
C2B Pull-ups
Box Jumps (30”/24”)
*45 Double-unders after each round
 

Mobility:
Calf Pole
Lat Pole

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