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WoD for December 23rd, 2014

Warm up: 3 in 3
Air Squat
Push-ups
Sit -ups

MOB: Deep Dislocates

Review: OHS

Strength: 3 x 5 OHS @ 70%

WoD: 21 – 15 – 9

OHS (95/65) a) 75/55 b) 55/35
C2B a) Pull-ups  b) Banded  c) Ring rows

3 Burpees on the minute, every minute

MOB: Roll Quads and Lats / Lax Shoulders

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