11.23.19 Saturday

Mobility:

Folders in bin + correctives! :)

FR: Lats, T-Spine x2m

Band Shoulder Swimmers x45s ea

(Would you rather end hunger or hatred?)

3 Rounds

Goblet Step Up x5e

Wall/ Pike Walk x3 +5e Shoulder Taps

Skill: Handstand Walk

Every 2m x 5 rounds

Max Distance HSW or 45-60s Wall Facing HS Hold

WOD: For Time

30/20 Cal Bike

10 Strict HSPU

20 Box Jump Over (24/20”)

20 Kipping HSPU

20 Box Jump Overs (24/20”)

30 HRPU

20 Box Jump Overs (24/20”)

(8m Cap)

Strength: 3 Sets

CG pulldown x10-12

Rope Tri Ext xfail

X Band Through KB Bicep Curls xfail