Team WoD for October 11th, 2014

Group: 3 in 3
Plank (any style)
In-place lunge
Air Squat

Then,
10 Scorpions

WOD: 20’ AMRAP (in teams of 2 or 3, switch positions as needed. Don’t start the dynamic part of the movement until the static is in place)

100 DUs / Plank from Hands a/b) x3 Singles c) x1 Singles and plank from elbows

20 OH Lunges / Deadlift hold (45 and 185 / 25 and 130) c) In-place lunge / 50

10 Front Squat (from rack) / Bar Hang (135/95) c) Air Squat / Ring Row hang

MOB: Roll it all / Lax it all

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