Nov 2016

wod 20161109

“A:
3 Laps, of:
Bearcrawl x 10 meters
Shoulder Opener x 45 seconds
Deep Squat Progression x 6 reps

B:
Deadlift
8-10-6-8-10-6

C:
AMRAP 20 min, of:
Burpees x 5 reps
Toes to Bar x 5 reps
Box Jumps x 15 reps
* Scale ttb with Knee to elbows

D:
3 Sets, of:
Banded Lats pull down (straight arms) x 20 reps
Back extensions x 20 reps