WoD for November 28th, 2017

Group Warm-up
200m jog, then
7 min EMOM:
3-5 squat jumps
3-5 push-ups
3-5 sit-ups

MOB: Deep Dislocates

Strength
2RM OHS (FROM RACK)
Work up to a heavy double for today

Daily WoD
AMRAP 5 X 2 MINUTES
1 rope climbs
5,6,7,8,9 (progressive each minute of) burpees
ME thrusters 75/55lb
–1 min rest between rounds —
*each round add 1 rep to the burpees

Score = Total # of Thrusters

Mobility
Roll Quads, Posterior Chain, and Lats

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