191018 - Open 20.2

QOTD - Weekend Plans?

WARM UP - 1 minute of cardio
then… (coach timed - 40 sec. of each)
Twisting Lunge 15/10
Plate Press Squat
Lateral Plate Hops
Wallballs 14/10
then… 1 minute of dead hang

MOBILIZE - Partner Push Throughs
KB Calf Smash
Mini Band Prayer Stretch

COACH PREP - 2 minutes DU practice
Movement Practice: Light DB Thrusters
Toes to Bar Kip

WOD (for class) - AMRAP 20:
4 DB Thrusters 50/35 (scaled = 35/20)
6 Toes to Bar (scaled = knee raises)
24 Double Unders (scaled = 24 Singles)

WOD (for Saturday prep) - Not for Time
Round 1 - 4 Light DB Thrusters
12 Log Rolls
:30 Jump Rope Practice
Round 2 - 4 Light (but heavier than the last) DB Thrusters
12 Plate Pull Downs
:30 Jump Rope Practice
Round 3 - 4 WOD weight DB Thrusters
12 Bar Kips
:30 Jump Rope Practice
(Spend the remaining time working on the moves where you need practice!)