11-19-2019

Warm-up

AMRAP 10 min

Buy-in:

20 PVC Pass Throughs

10 Burpees

Then:

3 Wall Facing Squats w/ 3 sec hold in the bottom

6 Muscle Snatch + OHS w/ Barbell

9 Lunges

15 sec Handstand Hold

Mobility

2 min Global Overhead Extension

WOD

For 24 min, Every 2 min Alt Between

A) 10 Single Arm DB Clusters (50/35) (5R then 5L)

9 T2B (Scale: Hanging Knee Raises)

8 Burpees

B) 90 sec Row for Cals

C) 3 rds

10 Push-ups

15 Squats

*Score is A+B

If you miss a round you can stop or lower the reps moving forward to something that can be completed in 2 min

Cooldown

1 min Cat/Cow

1 min (es) Scorpion