191118 - “A Pirate’s Life for Me”

**Due to construction there we will move the 8:30am class to 7:30am and there is no 11:30am class- Monday's (11/18) schedule will be: 5:30am, 6:30am, 7:30am, 3:30pm, 4:30pm, 5:30pm, 6:30pm and 7:30pm**

Warm up: Cardio

WOD: 18min AMRAP Rx: 500m Row 25 Push-ups 50 Sit ups Scaled: 400m Row 25 Incline Push-ups 50 Sit ups

Cashout: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps NOT for time of Strict Pull-ups *12 Russian twists after each set

Mobility: Lat Pole Calf Pole Pec Pole