WoD for November 20th, 2018

Group Warm-up
3 in 3
Air Squats
3 C2B or heavier pull
Inch worms

Review
Thrusters and breathing

Strength
3RM THRUSTER
In 15′, find your 3RM Thruster

Daily WoD
6 RFT*: AIR SQUATS / ROW / PULL-UPS / THRUSTER
12 Air Squats
10/9 cal Row
8 pull-ups a/b) aided or ring rows

Every 90 seconds, stop and complete 3 thrusters (135/95) a) 115/80 b) 95/65

Mobility
Roll Quads/Posterior Chain/Lats
Lax Shoulders

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