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