11/21 Thursday

Warm Up 

A- Mash- T-spine/ glutes

Activate- N/A

B- Warm Up 

MAX load 20m prowler push

Skill

Pistols

WOD

4 rounds for time:

600m run

20 pistols

GoFit

Warm Up 

A- Mash- T-spine/ glutes

Activate- (See Below)

B- Warm Up 

Combo Activation #1

Overhead banded circles

Hitchhikers

Band walks (Lateral & FWD/REV)

Skill

Movement standards

WOD

TABATA the following:

-Prowler

-Jump lunges

-Sit ups

-Jump rope