Thursday:  October 31, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Single LAX Ball Trap/Scap smash, 2:00/side

3 Rounds
10 OHS (RD1: PVC, RD2: Empty Bar, RD3: Light barbell)
10 Dive bomber pushups
10 Warrior Squats

https://www.youtube.com/watch?v=EfUJgmgTvlI&list=PL7MoEKyAjcLzTBkn4HD8fIoU8ybaa4xSa&index=18&t=0s

Strength/Skill(15:00 – 30:00)
OHS:  4×2 Overhead Squat

WOD(35:00 – 55:00) Strict 20:00 Time Cap

Fitness
For Time
200 Single Unders
500m Row
35 KB Goblet Squat
35 Push Ups
35 Wall Balls
500m Row
200 Single Unders

Performance
For Time
100 Double Unders
500m Row/Ski, or 800m Bike
50 Overhead Squat (95/65)
50 Push Ups
50 Wall Balls 20/14lbs
500m Row/Ski, or 800m Bike
100 Double Unders

Option 2:  OHS at 75/55lbs

Competition
For Time
150 Double Unders
500m Row/Ski, or 800m Bike
50 Single Arm KB Overhead Squat (55/35lbs)
50 Push Ups
50 Wall Balls 20/14lbs
500m Row/Ski, or 800m Bike
150 Double Unders