191108 - FINAL OPEN WOD 20.5

QOTD - Weekend Plans?

WARM UP - Rowling game!
then..
1-2-3-4-5-6
Goblet Squats
Strict Pull Ups (Banded)

MOBILIZE - Banded Chest Opener
Banded Hip Opener
Banded Squat Hold
Banded Ankle w/ DB Stretch

COACH PREP - Wallball breathing
(at the top when your lungs are big)
Bar Kips/Ring Kips

WOD - For Time (20 min cap)
Break it up however you want!
40 Ring Muscle Ups (Scaled = Pull Ups)
80 Cal Row
120 Wallballs 20/14 (Scaled = 14/10)

PREP WOD - For 15 min.
1 minute of quad rolling
1 minute of shoulder rolling
10 gorilla squats
10 DB Robots
1 Muscle Up OR 2 Pull Ups
Practice Kipping in Remaining Time