Monday Oct. 19, 2020

Warm Up
Mobility: 
Ankle Mob 1:00/Side  https://www.youtube.com/watch?v=dretpZrXvIo
Wall Hinge Stretch 1:00  https://www.youtube.com/watch?v=oG7UqetNLXc 

3 Rounds:
:30 Bike
:30 Plank
:30 DB Goblet Squats
:30 Leg Lifts over DB 

Strength/Skill 
Back Squat:
3 x 3 @ 70% (rest 2:00 between sets) (de-load) 

WOD (Strict 20-minute time cap)
3 Rounds:
35 Wallballs
30 Alternating DB Snatch
25/20 Calorie Bike/Row
20 Toes to Bar

F:  25/20/15/10 for the reps; KB Swings; Hanging Knee Raises for T2B
P1:  50/35
P2:  40/25
C:  AMRAP 20 instead of 3 RDS; 50/40/30(24)/20 reps; 50/35

Post-WOD Cooldown/Mobility (optional)
Piriformis/Glute Smash 1:00/Side