WOD 10/29/21

Warm Up:

:15 Plank 

:15 Push Up+shoulder taps

:15 Single Unders

:15 Jump Squat

X4

Banded Pull aparts

Strength:

OTM-6 min: Pick 1

1 Clock Walk

8 Shift & Lifts

“The Thunder Roll”

P1: Max Distance Row

P2:3 MUs(6C2B)

       6 PCL (L-M)

       6 Burpees to a plate

      12 Russian Plate Twists

16min AMRAP

Extras:

4×12 Low Row

4×8/8 1-arm lat pulldown

Crossover symmetry