WOD Saturday 10.19.2019

Mobility:
Couch Stretch x 1 minute/Side
OH Banded Stretch x 1 minute/Side

Movement Prep:
Shoulder Pass Throughs x 10 reps
Hip Opener/Closers x 5 reps
Banded Lateral Walk x 10 reps O/B
Banded Squats x 10 reps

Warm Up:

AMRAP in 4 minutes
“A” – Row or Bike
“B” – 2 rounds of:
10 Beat Swings
20 Plate Hops
5 Single Arm DB Thrusters

Technique & Review:

– Review Mvmnt Standards
– Heat Set Up
– Giddy Up!

2 rounds
3 Thrusters
4 TTB
15 Dbl-Unders

WOD

“20.2’

AMRAP in 20 minutes
4 DB Thrusters (50/35)
6 TTB
24 Dbl-Unders

*L2
AMRAP in 20 minutes
4 Thrusters (35/25)
6 TTB
24 Dbl-Unders

*L1
AMRAP in 15 minutes
4 Thrusters (25/15)
6 Knee Tucks
50 Single Skips or 30 seconds of Attempts