Today’s WOD

10-17-2019
Warm-up
Mobility, 2min each:
A. T-spine mobilty, med ball or foam roll
B. Banded lunge, knee in

2 Rounds:
10/10 weighted walking or reverse lunges
10 Band+PVC OHS drill, pull away.
8-10 KB snatch, per arm

Post-W/O Challenge:
50 weighted jump squats
Crossfit (Fitness)
Overhead Squat (6 sets of 2 reps at 80%-85%)
BTN Push press + OHS (narrower the better)
+ 1 max reps, 70%
Metcon (Time)
PARTNER "ANGIE"
100 PULL-UPS
100 PUSH-UPS
100 SIT-UPS
100 AIR SQUATS
Prepare for 20min of work, break your sets up early and manage your hands and grip.

Solo option if you want to test your "Angie" time.