SATURDAY 11-2-19 9 AM

WARM UP

3 Rounds:

200m Run or 250m Row:

complete:

12 Hollow Rocks

12 Superman Rocks

24 Banded Pull-Aparts

2 Rounds:

5 Scap Retractions

3 Spiderman + Reach

:15s Deadhang Hold

3 Walkouts

5 Strict Toes to Bar

Warmup Set

2 Rounds, resting 1:00 between, and picking up our intensity for the second:

100 Meter Run

3 CTB + 3 Burpees

100m Run

:20s Row

100m Run

WOD

For Time:

200 Meter Run, 21 CTB Pull-Ups, 21 Burpees

200 Meter Run, 21 Calorie Row

200 Meter Run, 15 CTB Pull-Ups, 15 Burpees

200 Meter Run, 15 Calorie Row

200 Meter Run, 9 CTB Pull-Ups, 9 Burpees

200 Meter Run, 9 Calorie Row

• 21-15-9 of work on the CTB’s, Burpees, and Row calories, with a 200 meter runs separateing the gymnastics from the rower.

• Regular burpees, with the aim being the additional metabolic/fitness that challenges our work on the pull-up bar.

• The movement of focus here is the CTB pull-ups. Getting reps in here to keep the movement fresh.

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