Friday Nov 1st

Warm Up

MOBILITY

Laying Front Rack Stretch: 2 Minutes

Couch Stretch: 2-3 Minutes Each Side

Wrist Stretches on Box: 1 Minute Each Direction

2 Rounds:

100 Meter Run

10 Glute Bridges

10 Russian Baby Makers

2 Rounds:

100 Meter Run

10 Russian Kettlebell Swings

10 Kettlebell Goblet Squats

With Lighter Kettlebell

1 Round, purely to turn on the engine (low intensity)

6 Box Jumps, 3 CJ (first load)

6 Box Jumps, 3 CJ (first load)

4 Pistols, 2 CJ (first load)

4 Pistols, 2 CJ (first load)

Followed by a single round, confirming the build in weights. Low intensity, to feel out the climbs between clean and jerk loads:

3 Box Jumps, 1-2 CJ (first load)

3 Box Jumps, 1-2 CJ (second load)

3 Box Jumps, 1-2 CJ (third load)

4 Pistols, 1 CJ (fourth load)

WOD

OPEN 20.4

For Time, with a 20:00 Time Cap:

30 Box Jumps, 15 CJ (95/65)

30 Box Jumps, 15 CJ (135/85)

30 Box Jumps, 10 CJ (185/115)

30 Pistols, 10 CJ (225/145)

30 Pistols, 5 CJ (275/175)

30 Pistols, 5 CJ (315/205)

Females – 20″ Box

Males – 24″ Box

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