FRIDAY 10/11/2019

WARM UP

6 MIN AMRAP

6 AIR SQUAT

6 LUNGES

6 TOE TOUCH

6 JUMPING JACKS

THEN 1 MIN

STRADDLE STRETCH

SHOULDERS

WRIST

CALF

CALF

WALL SQUAT STRETCH

SKILL

4 X HOLLOW HOLD

4 X SUPERMAN HOLD

3 STRAIGHT LEG SIT UPS

SPLIT JERK WORK

SNATCH BALANCE

3 MIN PISTOL INCLUDES SET UP

3 MIN HANDSTANDS INCLUDES SET UP

WOD

PISTOLS

DOUBLE UNDERS

ring rows

5:00 PM WOD -OPEN 20.1