WoD for November 23rd, 2015

Group: 3 in 3
Air Squat
Grasshoppers
Flutter Kicks

Strength: 15’ to find 3RM Back Squat

WoD: For Time
100 Mountain Climbers (L+R=2)
70 KBS (1.0 / .75 pd) a) .75/.5
60 Abmat Sit-ups
50 Air Squat
40 Pull-ups
30 Push Press 95/65) a) 75/55 b) 65/45
20 OHS (95/65) a) 75/55 b) 65/45
10 Ring Dips

MOB: Roll Quads / Lax Shoulders

Coach’s Tip: You will use 1 bar for all of the weighted movements, so choose wisely.

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