Benchmark WoD for September 21st, 2016

Group: 3 in 3
Air Squat
5 Bar hang swings (begin of kip, no kick)

MOB: Deep Dislocates, Hip Openers

Review Overhead Squats (in a circle)

Strength: 15’ to find 1RM OHS (from Rack)

WoD: 10 -> 1 Downward Ladder For Time

OHS (75/55) a) 65/45 b) 55/35 or Front Squats
Pull-ups a/b) banded c) Ring rows

MOB: Roll Quads / Lax Shoulders

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