11.20.2019 WOD

19
Nov

11.20.2019 WOD

A. Mobility

B. Coach led dynamic mobility & warm-up

Then work up to a moderately heavy deadlift

C. WOD
Teams of 2
Buy-in:
900m Team run

Followed by 20 rounds of:
5 Strict Pull-ups (Rx+ 1 strict muscle-up)
3 Strict HSPU (Rx lite Kipping HSPU or Strict DB Press)
1 Deadlift (315/225) Scale as needed (Rx lite: 275/195)

***You must complete a full round before your partner can go…”I go, you go”***

Cash-out:
80 cal row

* For larger classes, teams can start with row and end with run.