WoD for December 1st, 2014

Group: Agility Ladder

MOB: Wrists and Shoulders

Strength: 15’ to find 1RM Bear Complex

Note: The heaviest clean/power clean (the clean must be stood up before attempting the front squat), front squat, push press to back rack, back squat, and push press from back rack you can muster

WOD: 12’ AMRAP

15 Thrusters (95/65) a) 75/55 b) 65/45
400m Run

MOB: Roll Quads and Posterior Chain

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