WoD for December 1st, 2016

Warm up: 3 in 3
Air squats
Push-ups
Russian Twists

Strength: 15’ to find 3 x 3 Push Press @ 75% of 1RM

Review: GHD and Efficient Wall Balls (Saving your shoulders)

WoD: 5 RFT 15′ Cap

25 DUs UB a/b) 60 Singles Unbroken or broken

15 Wall Balls UB (20/14) (10/9) a) 14/12 b) 12/10
10 GHD UB a/b) 20 Abmat Sit-ups

Coach’s Notes: If you’re not using GHDs in your warm-up, please stick to sit-ups for this WoD or you won’t be able to walk on Friday. Seriously.

MOB: Roll Quads and Posterior Chain / Lax Shoulders

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