wod

November 29, 2016

Warmup

Squat Therapy
Pushup Complex
30 GHD Situps
500m Row
100 Single Unders
4 Dive Bombers
Skin the Cat 
Foam Roll

Skill
Mobility


WOD

As many rounds as possible in 7 mins of:
10 Chest-to-bar pull ups
7 Hand stand push ups
Rest 5 minutes

As many rounds as possible in 5 mins of:
15 Russian KB swing
10 Front Squats 95/65
Rest 5 minutes

As many rounds as possible in 7 mins of:
10 Hang power clean 95/65
10 Toes to bar

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