200114 - “Birdie”


Warm up:
Cardio
Dynamics
 

Skill/Strength:
10x 1 Box Jump
 

WOD: 3 Rounds for time
Rx:
30/25 Cal Bike
30 Box Jumps (24”/20”)
30 Pull-ups
Scaled:
30/25 Cal Row
30 Box Jumps (8”)
30 Ring Rows
Sport:
40/30 Cal Bike
30 Box Jumps (24”/20”)
30 C2B Pull-ups
 

Mobility:
Cal Pole
DD/Cobra

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