Monday 16 July - Workout of the Day - LN CrossFit Lincoln UK

WARM UP
2 rounds, not for time of:
30 calorie Row (moderate/easy pace)
15 Hollow Rocks
15 Back Squats, empty barbell
15 kipping swings


SKILL - RIG PLAY
17 mins of practicing butterflies, kipping, banded and jumping pull-ups


WOD
45 Thrusters @ 42.5/30
45 Pull-ups


21 Thrusters @ 42.5/30
21 Pull-ups


11 MINUTE RX CAP
14 MIN FULL CAP


SCALED VERSION:


21 Thrusters
21 Pull-ups


21 Thrusters
21 Pull-ups