Tuesday 9/10/19

Warm up:
Row 300m
10 WBS (20/14) – aim one brick lower than usual
15 DU’s (scale = 10 big singles + 10 penguin claps)
10 WBS (20/14) – aim for standard height
15 DU’s (scale = 10 fast singles + 10 penguin claps)
10 WBS (20/14) – normal height
15 DU’s (scale = 10 penguin claps + 10 DU attempts

Strength (after WOD): 6 Rounds
Rx+ – 1 shrimp squat + 1 pistol
Rx – 2 pistols
Scaled – 2 toe assisted pistols

WOD (performed first): For time, 40 min cap
100 DU’s (scale = x 2 singles today)
100 BW squats
75 DU’s
75 Burpees
50 DU’s
50 Cal Row
25 DU’s
25 TTB
*scaling options will be provided

Accessory: 3 x 30 sec ea
Seated hamstring stretch
Calf stretch at rig