3.22.19 Friday

Mob: Fill Out Habit Tracker =)

FR Quads/Hams x2m

Dynamic W/U x7m

WOD: Open workout 19.5

33-27-21-15-9 reps for time of: Thrusters

Chest-to-bar pull-ups

Time cap: 20 minutes

Rx’d: (Ages 16-54)

Men use 95 lb. Women use 65 lb.

Scaled: (Ages 16-54)

Men use 65 lb. and perform jumping pull-ups

Women use 45 lb. and perform jumping pull-ups

Masters 55+: Men use 65 lb. and perform chin-over-bar pull-ups Women use 45 lb. and perform chin-over-bar pull-ups Scaled

Masters 55+: Men use 45 lb. and perform jumping pull-ups Women use 35 lb. and perform jumping pull-ups