Friday:  November 8, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Double LAX Ball T-Spine Smash, 2:00

2 Rounds
12 Banded OH Squats
12 Box Jumps, step down

Strength/Skill(15:00 – 30:00)
In 15 Minutes find a 3RM Front Squat

WOD(35:00 – 51:00):

Fitness/Performance/Competition

If you’re planning to do 20.5 on Saturday:

AMRAP 4 Minutes x 4
400m Run
20 Box Jumps 24/20″
Max Reps Sit Ups in remaining time

No Rest between AMRAPs

Otherwise:

Fitness
20.5 Scaled
For Time*:
40 Pull Ups
80 Cal Row
120 Wall Balls (14/10lbs)(10’/9’ line)

Performance/Competition
20.5
For Time*:
40 Ring MU
80 Cal Row
120 Wall Balls (20/14lbs)(10’/9’ line)

*Partition in any way you want.