16
Nov
Tuesday November 17th

General Warm-Up:
20/16 Cal Row
Mobility:
Pigeon Stretch – 1 minutes each side, Lax Ball Shoulders – 1 minute per side.
Warm-up 2:
3 rounds of 5 Burpees, 10 PVC Thrusters, 20 second Plank.
Part 1:
E2MO2M 8 – 5 Thrusters, building to WOD weight
Part 2:
AMRAP 20 – 20/16 Cal Row, 10 Burpees Over the Bar, 5 Thrusters.
RX+ 185/125,RX 155/105, L2 125/85, L1 95/65
Scale:
BOB => Reg Burpees
Cooldown:
Row easy 1 minute
Notes:
Long WOD and heavy weight. Choose a weight you can do Thrusters unbroken for most rounds. Think 31 heroes when choosing weight.