FRI 11/20/20 WOD

Warm Up – 2 Laps – Bear Crawl – 5 Push Ups – 1 Lap Shuffle – 5 Squats – Crabwalk / Inchworm – 30 sec Push up Plank (alt reach to sky 5 sec) – 5 Lying T2B (slow descent) – 5 strict Pull ups – 30 sec Pride Squat – 10 Lying Hip Thrust – 10 Superman – Empty Bar 5 Good Mornings / 5 Back Squats – 2 Rounds – 5 False grip ring rows – 5 Pull to dip – 5 ring dips – 2 Rounds

WOD
L3
5 Ring Muscle Ups
10 Thrusters 115/85#
5 Ring Muscle Ups
20 Power Cleans
5 Ring Muscle Ups
30 Deadlifts
5 Ring Muscle Ups
60 Back Squats
5 Ring Muscle Ups
For Time

L2
10 Modified seated Muscle Ups
10 Thrusters 95/65#
10 Modified seated Muscle Ups
20 Power Cleans
10 Modified seated Muscle Ups
30 Deadlifts
10 Modified seated Muscle Ups
60 Back Squats
10 Modified seated Muscle Ups
For Time

L1
20 Ring Rows 20 Box Dips
10 Thrusters 65/45#
20 Ring Rows 20 Box Dips
20 Power Cleans
20 Ring Rows 20 Box Dips
30 Deadlifts
20 Ring Rows 20 Box Dips
60 Back Squats
20 Ring Rows 20 Box Dips
For Time