Warm Up:
·      500m Row
·      10 Hip 90 Openers
·      10 Over and Under PVC Pipes
·      10 S/A Banded Pull Downs
·      10 S/A Banded Chest Press
·      10 Rack Supported Squats
·      Coach Led WOD Exercise Technique
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Cindy: AMRAP in 20 mins
Rx:
5 Pull Ups
10 Press Ups
15 Air Squats
Scaled:
5 Jumping Kipping Pull Ups / Banded
10 Press Ups (From Knees)
15 Air Squats
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Cardio: 500m Row / 2 mins rest x 3 – 5 sets
Your Goals: work through your plans
Coaches Pick: Coach can pick anything