Monday 11/11

Warm Up 

A- Roll- t-spine & pec minor

Activate- See below

B- Warm Up 

Combo Activation #4

3x

5 OHS with band 5 second pause

10m OH duck walk with band

5 straddle lateral lunges + walkout + push up

10m walking pigeon 

Single leg deadlift 5R/5L

15 hitch hikers

10m Sampson stretch + lizard + rotation

Skill

Movements standards 

WOD

20 minutes of:

15 chaotic OH press

15 t-bar row with towel

25m reverse sled drag with straps on ankles w/25-50# m/50-75#