WOD: Friday, November 6th, 2020

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Warm-up: Group Dynamic

  • Plank / Shoulder Tap tabata – 2 Minutes
  • :20s Plank on hands / :10s of Shoulder Taps 
  • Couch Stretch – 1 Minute per side

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Strength: Touch N’ Go EMOM 

EMOM x 10 Minutes 

  • Minutes 1-4: 5 Reps @75%
  • Minutes 5-7: 4 Reps @80%
  • Minutes 8-10: 3 Reps @85%

*Must hang on to the bar for all reps

*You can pause in front rack OR at hips if needed

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Workout: CrossFit Games Open “19.1” 

AMRAP x 15 Minutes 

  • 19 Wall Balls (20/14)
  • 19 Calorie Row 

*If you did the open back in 2019 look up your score and get after it!

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Endurance: Assault Bike Tabata 

  • 8 Sets – :20s ON / :10s OFF 

*Goal is max calories across all 8 sets 

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Core: 5 Rounds 

  • 15 GHD SIt Ups 
  • 15 GHD Back Extensions