Friday:  October 11, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Banded pigeon pose 1:30/side followed by banded overhead distraction :60/side

2 Rounds
10 Good Mornings (PVC rounds 1 Empty Bar round 2)
5 burpees
10 cal row (at a conversational pace)

Primer(15:00 – 35:00) (The goal of the primer is for you to feel the movement transitions, make a game plan based on feel, and get the body ready for the workout ahead – go get it)

At an increasing pace
2 rounds
2 Ground to Overhead (at Open weight)
3 Bar Facing Burpees
Rest 3:00
3 rounds
3 Ground to Overhead (at Open weight)
4 Bar Facing Burpees
Rest 4:00

WOD(40:00 – 55:00) Strict 15:00 Time Cap

Fitness
Open Workout 20.1 – Scaled Division
10 Rounds of:
8 Ground to Overhead (65/45)
10 Bar Facing Burpees*

*May step over the bar on burpees

Performance/Competition
Open Workout 20.1
10 Rounds of:
8 Ground to Overhead (95/65)
10 Bar Facing Burpees