14th November 2019

WOD WOD, November 15, 2019

20.5…ISH

Warm-up
3 Sets:

5 x Sumo Stance Inchworm walkouts + heel tap
5 x Spiderman lunge rotations p/side
5 x Stationary Footy Kicks p / side
30 Second Buddy assist Pull up bar T spine opener

Accessory
In Same pair as for WOD / 12 Minutes M4M

6 x SA KB Squats p/side
6 x KB Halk Kneeling Press p/side
6 x Ring Rows ( Tempo )
6 x Shoulder taps p/side from PU

Metcon (Calories)
20.5 or version of

AMRAP 18 – w/ a partner

Partner 1 – works through
50 Burpee pull ups
150 Wall balls

Partner 2 – cals on the rower

*Rx+ 40 burpee bar muscle ups
*Score is max cals
*swap partners as pleased
*if you finish burpee PU/WB you rest

OPTIONS:
BPU : Burpee knee tuck
WB : Load / Distance / Goblet squat

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