Skill
3 RFQ of
10 ea. Upright rows
10 Prone swimmer lifts
10 T-spine rotations (5ea.)
WOD
20min AMRAP
10 C2B
15 Push-Ups
20 Pistols
Rx
n/a
INT
Pull-Ups
Assisted Pistols
Scaled
Assisted Pull-Ups and Pistols
Swift
1min of
A: Double unders
B: Lunges
C: 10 Hollow rocks + 20 Flutter kicks + Plank
D: Rest
4 Rounds
