Tuesday Nov. 17, 2020

Warm Up
Mobility: Pigeon Pose on box 1:00/Side 

2 Rounds:
:30 Hollow Holds  https://www.youtube.com/watch?v=4xRpGgttca8
:30 Arch Holds  https://www.youtube.com/watch?v=prz7jmsyOaQ
8 Scap Pull-ups
6 Squat Jumps 

1x10 Jefferson Curls  https://www.youtube.com/watch?v=magKi91gSpY

*only stand on a box or plate if your mobility allows for it.

Strength/Skill
Deadlift
5x2 

WOD (Strict 15-minute time cap)
30-20-10
Deadlift
Box Jumps 

Directly into:

10-20-30
Toes 2 Bar
Wall Balls 

F:  20-15-10 & 10-15-20 for reps; KB SDHP for DL; Situps for T2B
P1:  155/105
P2:  135/95
C:  185/125; Box Jump Overs; 5-10-15 Ring MU for T2B  

Post-WOD Cooldown/Mobility (optional)
Calf Stretch 1:00/Side