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“20.5” WOD 11/8/19

0

WARM UP:

400 M. Row

10 Y’s & T’s

10 Wall Slides + W’s

Then:

2 Rounds

10 Lunge w/ Pass Through

10 Good Mornings

10 Front Squat

5 Inch Worms + Scorpions

Then:

Banded Monster Walks

Banded Lateral Walks

Banded In & Out Walks


WIN

SKILL:

EMOM 9

Min. 1: 1-2 Ring MU

Min. 2: 8 Cal. Row

Min. 3: 12 Wall Ball (20/14)

WOD:

“20.5″

RX

For Time:

40 Ring MU

80 Cal. Row

120 Wall Ball (20/14) 10/9′

*Break up anyhow.

**20 Min. Cap

INTERMEDIATE

For Time:

40 Burpee C2B Pull Ups

80 Cal. Row

120 Wall Ball (20/14 10/9′

*Break up anyhow.

**20 Min. Cap

SCALED

For Time:

40 Pull Ups

80 Cal. Row

120 Wall Ball (14/10) 10/9

*Break up anyhow.

**20 Min. Cap


FIT

SKILL:

EMOM 9

Min. 1: 4 Jumping Pull Ups

Min. 2: 8 Cal. Row

Min. 3: 12 Wall Ball (16/10)

WOD:

8 Rounds

5 Jumping Pull Ups

10 Cal. Row

15 Wall Ball (16/10)

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