Monday Nov. 2, 2020

Warm Up
Mobility:  
Front Rack Fixer w/ band or box 1:00  
Band https://www.youtube.com/watch?v=azATS43i7N4
Box https://www.youtube.com/watch?v=eHGV1J6IyBw 

10 Squat w/ Reach  https://www.youtube.com/watch?v=BP-n1w_eoLI
400m Jog/2:00 Row/Bike, Then… 

2 Rounds:
12 Mountain Climbers
10 Air Squats
6/arm Single Arm DB Press
8 (Total) Jumping Lunges 

Strength/Skill 
Phase 2 starts today.
Back Squat:
4 x 3 @ 85% (rest 2:00 between sets) 

WOD (Strict 16-minute time cap)
2 laps
7 Thrusters
7 Burpees 

F:  4 Rounds; Wall Balls for Thrusters
P1:  5 Rounds; 95/65                                                                              
P2:  4 Rounds; 75/55
C:  6 Rounds; 115/75; Bar facing burpees

Post-WOD Cooldown/Mobility (optional)
Cat/Cow  2:00
Table Hold  1:00  https://www.youtube.com/watch?v=hW4cbpEaVG0