WoD for December 29th, 2017

Group Warm-up
200m Run
10 Pull-up/Ring Rows
33 DUs / 100 Skips
20 Walking Lunges (L+R=2)
3 x (5 Scap Pullups + 5 Scap Pushups)
33 DUs / 100 Skips
40 Good Mornings

Strength
STRICT PRESS
3×5, ascending in weight; Just note top set

Daily WoD
5 RFT
50 Double unders / 150 Singles
10 HSPU a/b) Aided
5 Front Squats (135/95) a) 115/80 b) 95/65

Mobility
Roll Quads
Lax Shoulders
Mash Achilles

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