Wednesday Nov. 18, 2020

Warm Up
2:00 Row 

Mobility:  T-Spine Opener 1:00  https://www.youtube.com/watch?v=GBghB5dJuuE
Banded External Shoulder Rotation :30/Side 

15 Banded Straight Arm Pull-Downs
15 Banded Pull-Aparts
20 Duck Walks
10 Cossack Squats
10 Sotts Press 

Strength/Skill
Overhead Squat
Work to a 3RM 

WOD (Strict 17-minute time cap)
800m Run*
30 Pull-Ups
30 Overhead Squats
400m Run
15 Pull-Ups
15 Overhead Squats

*If it’s dark, cold, or you hate running, feel free to row 1k/500m

F:  400m and 200m for the run or rows; 20/10 ring rows; OH Walking lunges for OHS
P1: 95/65
P2: 75/55
C: C2B; 115/75 

Post-WOD Cooldown/Mobility
Thread the Needle 1:00/Side  https://www.youtube.com/watch?v=z9rHkuGNjW