WOD Saturday 11.09.2019

Mobility:
Lying Pec Stretch x 1 minute/Side
Pigeon Stretch x 1 minute/Side

Warm Up:

*Heat 1 complete first then Heat 2 after heat 1 has completed the workout

350m row
5 Ring Jump to Supports
7 Beat Swings (Rings or Pull Up Bar)
5 Single Arm Press/Arm
10 Goblet Squats

3 sets to Prime the Workout
1-2 Muscle Ups or 3-5 Pull Ups
5-7 Wall Balls
5-7 Cal Row

WOD

“20.5”

For time (Partitioned any way)
40 Muscle Ups
80 Cal row
120 Wall Balls (20lb to 10ft/14lbs to 9ft)
*Time Cap; 20 minutes

*Example of partitioned
8 rounds
5 Muscle Ups or Pull Ups
10 Cal Row
15 Wall Balls

*L2
40 Pull Ups
80 Cal row
120 Wall Balls (20lb to 10ft/14lbs to 9ft)

*L1
30 Banded Pull Ups
60 Cal row
90 Wall Balls (20lb to 10ft/14lbs to 9ft)