WOD

November 27, 2017

Warmup
Good Mornings
Pushup Complex
4 Dive Bombers
30 god back extensions

Skill

Front Squat 5x3 - building 

WOD 

Back to fundamentals 
9 rds
9 Air Squats
9 Front Squats 
9 OHS
9 Strict Press
9 Push Press
9 Push Jerks
9 SDHP
9 Deadlifts
9 Hang Cleans 

*can not drop the bar except for air squats - if you do you must perform 7 burpees 

 

 

 

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