Wednesday November 4th

What are you eating when dining out?
Restaurant portions are much bigger than what you should be eating and many times there is added butter and cream to enhance flavors – which will most likely cause you to eat way more than you should, if not the whole thing.
Ask for a side salad with oil and vinegar to start
Have a side of vegetables instead of bread, pasta, or fries
General Warm-Up:
EMOM 5 of 5 RKBS, 5 Goblet Squats, 5 Burpees (~30 seconds work)
Mobility:
10 Thoracic High 5’s, 10 Up/Down Dog, Ankle/Calf Stretch – 1 minute each side
Warm-up 2:
3 Rounds of 10 Suitcases, 5 Ring Rows, 10 Air Squats
Part 1:
EMOM 12 – Alternate 3-5 Strict Pullups and 20 second L-Sit (From Rack, Rings or Paralettes)
Rollup Warm-Up: 3-4 minutes to learn, practice and scale Rollups
Part 2:
AMRAP 8 – 8 Pullups, 8 Med Ball Situps, 8 Alt SL Rollups.
RX 20/14, L2 16/12, L1 12/8
Scale:
L-Sit =>Bent Leg or Knee Raise, Pullups => Band or Ring Rows, MBSU => Situps, SL Rollup => Double Leg Roll Up => Close Stance MB Squat
Cooldown:
Roll Lats & Glutes
Notes:
Part 1 choose a number of PU you can complete every round and a version of L-Sit you can maintain at least 10-15 seconds each round. WOD should be fast moving with little rest.