WOD 11/30

A.Spend 10-15  minutes working HSPU progressions.  Keep the HSPU strict until you can do at least one strict rep down to 1 abmat today. If you can do deficit, do them!

B.For time
Row  1200m / 1000m* / 800m

Then 4 rounds
10 kipping pull ups (5 with a band)
40′ walking lunge
15 toes-to-bar
15 burpees
*25:00 Cap

Scaling Guide:
– 16 – 23 min, 4:20 for the row and then about 3:00 per round after.  
– Scale Up: Chest to bar instead of kipping pull ups.

“Someone who wants to write should make an effort to write a little something every day. Writing in this sense is the same as athletes who practice a sport every day to keep their skills honed.” – Anita Desai