WOD Tuesday 11.19.2019

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

Movement Prep:
T-Twist x 10 Alt reps
Kneeling Adductor Stretch x 10 reps/Leg
Inchworm + Push Up x 5 reps
Knee Tuck + Samson x 10 Alt reps

Warm Up:

AMRAP in 5 minutes
“A” – Row
“B” – 1 round of:
10 Beat Swings
8 Box Step Ups
6 Jump Squats

Technique & Review:

In 8 minutes complete 2 sets
5 TTB
3 BBJO
7 KB Swings
3 BBJO
5 Cal Row
– Rest as needed b/t sets –

WOD

For Time:
50 TTB
25 Burpee Box Jump Overs (24/20″)
50 KB Swings (24/16kg)
25 Burpee Box Jump Overs
50 Cal Row

 

*L2

For time:
40 TTB
20 Burpee Box Jump Overs (24/20″)
40 KB Swings (24/16kg)
20 Burpee Box Jump Overs
40 Cal Row

*L1

For time:
30 Knee Tucks
15 Burpee Box Jump Overs (Scale as needed)
30 KB Swings (16/12kg)
15 Burpee Box Jump Overs
30 Cal Row

Cool Down

– Row or 2 Bike x 2 minutes
– Banded Lat Stretch x 1 minute/Side
– Couch Stretch x 1 minute/Side