13 September 2019

Warm-up
Run Around Bldg (~400m)
Row 500m,
Ski 500m, or
Bike 1km
then
3 Rounds:
PVC Pass-Throughs with Squat
5 Kip Swings / Ring Rows / Pull-Ups
5 Dips

Mobility
T-Spine Smash (roller / balls)
Calf S&F (KB) / Stretches
4-way Shoulder Distraction
whatever your body needs you to do ...

Metcon
warm-up with 2 Rounds:
10 DU / Singles
3-5 OHS
2-3 Ring MUs / (jumping)C2B(M) / Pull-Ups(Sc)
3-5 DB Snatches / side
2-3 Bar MUs / (jumping)C2B(M) / Pull-Ups(Sc)
10 DU / Singles
(Active) REST 2-5:00
then
*** appropriate version of Open 18.3: ***
2 Rounds:
100 DU / Singles
20 OHS (115/80, 75/55, 45/35#)
100 DU / Singles
12 Ring MUs / (jumping)C2B(M) / Pull-Ups(Sc)
100 DU / Singles
20 DB Snatches (50/35, 35/20, 20/10#)
100 DU / Singles
12 Bar MUs / (jumping)C2B(M) / Pull-Ups(Sc)

Time cap: 14 minutes