Wednesday, August 28th, 2019


3 rounds

12 scap pulls

10 Kipling swings

25ft Duck walk

25ft Spider-Man stretch

Coach led warm up 

PVC warm up


For time:

64 pull-ups (mod: banded, ring row or jumping)

8 overhead squats (70-75% of 1rm ohs)

Post time to comments.

Post wod recovery 

50m jog

50m backwards jog

50m lateral shuffle right

50m lateral shuffle left

Spend 10 min on barbell rollout mobility