WoD for November 6th, 2018

Warm up: 3 in 3
Air squats
Russian Twists

Strength: 15’ to find 3 x 3 Bench Press @ 80% of 1RM

MOB: Wrists and Shoulders

Review: GHD

WoD: 5 RFT “CF Tourettes”

20 DUs UB a/b) 60 Singles Unbroken

10 Thrusters (75/55) a) 65/45 b) 55/35 Unbroken
10 GHD a/b) 20 Abmat Sit-ups) Unbroken

Coach’s Notes: If you’re not using GHDs in your warm-up, please stick to sit-ups for this WoD or you won’t be able to walk on Thursday. Seriously.

MOB: Roll Quads and Posterior Chain / Lax Shoulders

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