Group: 3 in 3
Air squats
Plank (on hands)
Crab Walk
MOB: Tight Dislocates
Skill: OH Squats
Strength: 15’ to find 1RM OH Squat
WoD: Inverse Ladder 10 to 1 for time:
Muscle Snatch / OH Squat (75/55) a) 65/45 b) 55/35 c) <=35
Pull-ups a) Lt Bl/R Bands b) All Other bands c) Ring rows
E.g. In the first round, do 10 Muscle Snatch/OH Squat combos followed by 1 Pull-up. In the second round, do 9 Muscle Snatch / OH Squat Combos followed by 2 Pull-ups. Until you do 1 combo and 10 pull-ups.
MOB: Roll Posterior chain / Lax Shoulders