Thursday Nov. 19, 2020

Warm Up
Mobility:  Banded Shoulder Distraction 1:00/Side 

10 Rockbacks  https://www.youtube.com/watch?v=uDsMLT1MPU0
20 Double Unders
8 Yoga Push-ups https://www.youtube.com/watch?v=_AOxb-7uwEE
20 Double Unders
10 Air Squats 

Strength/Skill
Double Under Practice
Go for a Max set or just spend some time warming up the movement for the workout. 

WOD (Strict 30-minute time cap)*
2000m Row
200 Double Unders
100 Burpees 

*Athletes may partition how they want and/or do the movements in any order.

Ex. Phil decides rowing 2000m doesn’t sound fun, so instead he does:

4 Rounds
500m Row
50 Double Unders
25 Burpees

F:  1K row; single unders; 50 burpees
P1: As written (partitioning allowed)
P2: 1500m Row; 100 Double Unders; 75 burpees
C: No partitioning and done in the order it’s written in 

Post-WOD Cooldown/Mobility (optional)
Wall Holder Stretch2:00/Side