DATE – Saturday, October 20

Warm-up

Tabata Double Unders

Mobility

Banded shoulder stretch (left side 1min)
Band Pull Through x 15
Banded shoulder stretch (right side 1min)
Band Pull Through x 15

WOD A)

Tabata Double Unders

WOD B)

1 min max. Bar muscle ups, chest slap push-ups or push-ups.

*Then immediately begin-

3 rounds for time of:

200m sprint
5 KB Snatches Left Arm (24/16kg)
5 KB Overhead Walking Lunges Left Arm
5 KB Snatches Right Arm
5 KB Overhead Walking Lunges Right Arm
20 GHD’s or Abmat Sit Ups

*Then immediately repeat-

1 min max. Bar muscle ups, chest slap push-ups or push-ups.

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