Monday Nov. 9, 2020

Warm Up
Mobility: 
PNF Ext. Shoulder Rotation w/ PVC :30/Side  https://www.youtube.com/watch?v=qrrrZF1WZzs
12 Walking Lunge w/ Reach 

2 Rounds:
:20-:30 Hollow Body Hold on Rings
8 Super-mans
8-10 Push-ups
10 Air Squats 

Strength/Skill 
Back Squat:
5 x 5 @ 80% (rest 2:00 between sets) 

WOD
AMRAP 20
20 Front Squats
20 Pullups
10 Burpees
20 Shoulder 2 Overhead
20 Toes 2 Bar 

F:  Goblet Squats for FS; DB S2OH; Ring Rows; Sit-ups
P1:  95/65
P2:  75/55
C: 115/75; 10 Bar MU for Pullups; 5 Rope Climbs for T2B 

Post-WOD Cooldown/Mobility (optional)
Frog Stretch 1:00
Thread the Needle 1:00/Side