FRIDAY 20.5 11-8-19

WARM UP

EMOM 9:

Minute 1: 1 Minute Easy Row

Minute 2: 1 Minute Inchworms Video

Minute 3: 5 Scap Retractions + 5 Wallballs

MOBILITY

Pigeon Stretch: 2-3 Minutes Each Side

Ankle Dorsiflexion: 1-2 Minutes

Barbell Thoracic Opener: 2-3 Minutes

WOD

Open 20.5

For time, partitioned anyway:

40 Ring Muscle-Ups

80 Calorie Row

120 Wallball Shots (20/14) *Females 9′ Target

20:00 Time Cap.

*Tiebreak – Time to completion of 80 calorie row + 120 wallballs.

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