WOD: Saturday, October 19th, 2019

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Warm-up: Group Dynamic         

  • 2 Minutes of movement
  • :20s of high knees, butt kicks, lateral hops
  • Samson Stretch – 1 Minute per side             

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Pre-Game: 3 Rounds

  • (7/5) Calorie Row/Bike/Runner
  • 3 DB Thrusters (ascending weights)
  • :15s Hollow Hold

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Workout: CrossFit Open “20.2”

20 Minute AMRAP

  • 4 DB Thrusters (50/35) x2
  • 6 Toes 2 Bar
  • 24 Double Unders

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Cardio Option: 20 Minute AMRAP

  • 4 Med-Ball Squat Cleans (20/14)
  • 6 Toes 2 Bar
  • 24 Double Unders

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Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations