11-23-2019

Warm-up

6 Rounds

Partner 1:  Rowling to 100m

Partner 2: 5 Pass Throughs

5 Inch Worms

Mobility

1 min Assisted Thoracic Stretch

WOD

4 RFT (Partner)

400m Run (Both)

The Rest is partitioned 50/50

20 Box Jump Overs (24″/20″)

100′ Single Arm DB Overhead Walking Lunge (50/35)

20 DB Goblet Squats

20 Pull-ups

Cooldown

1 min (es) 3D Calf Stretch

1 min (es) Elbow Barbell Smash