191109- “Bellhop”



Warm up:

Cardio

9:00am WOD: 100-80-60-40-20 reps for time in teams of 2, one person works while the other holds a sandbag (75/50), 5 burpee over bag penalty EACH if bag is dropped

Rx:

KB Swings (53/35)

Sit ups

Scaled:

KB Swings (35/25)

Sit ups

Sport:

KB Swings (70/53)

Toes to bar

**20 minute time cap, if finished under the cap, AMRAP burpees over sandbag with the time remaining, 1 burpee=1 second off time

11:00am WOD: 50-40-30-20-10 reps for time

Rx:

KB Swings (53/35)

Sit ups

Scaled:

KB Swings (35/25)

Sit ups

Sport:

KB Swings (70/53)

Toes to bar

Mobility:

Circle up 

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