Thursday Oct. 22, 2020

Mobility:  
15 PVC Pass Throughs
Banded Shoulder Distraction 1:00/Side  https://www.youtube.com/watch?v=t07FOe6MOTU

Warm up:
2 Rounds:
1:00 Bike/Row
:30 Handstand Hold
10 V-ups
8 Scap Pull-ups 

Strength/Skill
Rope Climbs (or Rope Climb Drills)

Spend 10-12 minutes practicing rope climbs, doing rope climb holds, seated climbs, legless, etc. depending on skill/confidence level 

WOD 
AMRAP 18
1/2 Mile Bike/750 m Row
15 Pullups
25 Pushups
35 Situps

F:  Ring Rows; Box Pushups
P1: C2B; Hand Release
P2: As written
C:  3 Rope Climbs for Pullups; 15 Deficit HSPU (45/25lb black Rogue plates)

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