Friday 11/29/19 9AM Class Only

9a.m. class only

Warm up:
Row 500m
PVC C@J Reveiw
Rope climb technique review

Strength (Performed after WOD): Every 30 sec for 10 min
A) 1-4 strict pull ups
B) 1-4 strict chin ups
*Score is total reps. Maximum is 80 reps. See notes for details.

WOD (Performed First): 9 Rounds*
1 C@J @ 82% of 1RM
1 Rope Climb
*See notes for time cap

Accessory: Choose 1
A) Endurance: 5 mile bike
B) Mobility: 3 x 30 sec ea – bretzel & childs pose lat stretch
C) Skill: Minimum 5 min skill practice of choice

Notes: Time cap for WOD is flexible. If class is larger, split into
two heats and have faster athletes go in heat 1. Allow time for slower
athletes to complete, but aim to start Strength (pull up / chin up
work) by no later than 20 till.