Friday 8 November

20.5. All classes will do the 20.5 Open.

Warm-up:

- foam roll upper back and lats

- 15cal ski

- 10cal AB

- 15cal ski (a little harder than 1st round)

- 20-30sec dead hang from bar

- 20 disclocations

- 10 kip swings

- 20 air squats

- 10 high jumps

Rx

For time:

20min cap

- 40 RMU

- 80cal row

- 120 wall balls 9/6kg

The workout can be broken however you wish. For those online will take a tie-breaker when the row and wall balls are completed.

Scaled

For time:

20min cap

- 40 pull-up

- 80cal row

- 120 wall balls 6/3kg

Masters

For time:

20min cap

- 40 C2B

- 80cal row

- 120 wall balls 9/4kg