Benchmark WoD for November 27th, 2017

Group Warm-up
2 rounds:
5 squat therapy, banded as necessary (work on pushing knees out!)
10 good mornings
Then, 5 min double under practice

Strength
3X3 FRONT SQUAT / THRUSTER / PUSH JERK (FROM RACK)
In 20 minutes, find heaviest:

Front squat 3-3-3 reps
Thruster 3-3-3 reps
Push jerk 3-3-3 reps

Daily WoD
ANNIE
50-40-30-20-10 Reps for time:
Double-unders
Sit-ups

Coach’s Notes
Comp scale for Annie today: 1/2 as many GHDs as Sit-ups! Unless you’ve successfully completed 50 to 75 GHDs in a WoD before, please do not attempt.

Mobility
Roll Posterior / Quads
Mash Achilles

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