Thursday:  November 7, 2019

Warm-Up(0:00 – 15:00)
Mobility:  20 Band Pull Aparts

2 Rounds
12 Lunge and Reach
12 S-Arm DB Thrusters (light)
8-10 Strict Pull Ups

Strength/Skill(15:00 – 30:00)
Handstand Walks:

Spend 10-12 minutes practicing handstand walks.  If you don’t quite have them yet, do handstand holds, wall climbs, handstand walk around a box, etc.  Anything to get upside down.

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

Fitness
For Time
30/20 Cal Row/Bike/Ski
30 Wall Balls
30/20 Cal Row/Bike/Ski
30 OH Walking Lunges
30/20 Cal Row/Bike/Ski
30 Ring Rows
30/20 Cal Row/Bike/Ski
30 Burpees

Performance
For Time
40/30 Cal Row/Bike/Ski
15 Thrusters 95/65lbs
40/30 Cal Row/Bike/Ski
20 Front Rack Lunges 95/65lbs
40/30 Cal Row/Bike/Ski
25 Pull Ups
40/30 Cal Row/Bike/Ski
30 Burpees

Option 2: 75/55lbs on the barbell

Competition
For Time
50/40 Cal Row/Bike/Ski
15 Dumbbell Thrusters 50/35lbs
50/40 Cal Row/Bike/Ski
20 DB Front Rack Lunges 50/35s
50/40 Cal Row/Bike/Ski
25 Chest to Bar Pull Ups
50/40 Cal Row/Bike/Ski
5 Legless Rope Climbs