05 Nov WOD- Monday, Nov 6

UPDATE ***Get code to log your scores for Beyond the Whiteboard from coach or staff at the box ***

Warm:

-Ankle mob
-Kipping pulling review

Benchmark WOD:

“Mary”
20 min AMRAP
5 HSPU
10 Alt Pistols
15 Pull-ups

Scale 20 min amrap:
Option A
10 Box HSPU
10 Pistols
10 Pull-up

Option B
5 HSPU abmat
10 pistols
5 Pull-ups

Finish:
-Lat roll out and banded distraction
-glute stretch

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