Monday Nov. 16, 2020

Warm Up
2:00 Bike/Row 

Mobility: Couch Stretch 1:00/Side
10/arm Banded External Rotations  https://www.youtube.com/watch?v=dLSytuFOCX8 

15 Glute Bridges
:30 Table Hold
20 Lunge w/ Reach
6 Goblet Tempo Squats (:03 down, :03 pause in bottom) 

Strength/Skill 
Back Squat:
3 x 1 @ 90% (rest 2:00 between sets) 

WOD
Every 4:00 x 5 Rounds (rest remaining)*:
15/12 Cal Bike/Row/Ski
10 Burpees
5 Power Snatch 

*your score is your slowest round

F:  6 light DB Snatch (per arm)
P1: 115/75
P2: 95/65
C: 135/95  

Post-WOD Cooldown/Mobility (optional)
Frog StretchAccumulate 2:00