Nov 2016

wod 20161115

“A:
3 laps, of:
Walking lunges x 10 reps
Banded goodmornings x 10 reps
Shoulder passthroughs x 10 reps
Burpees x 5 reps

B:
“”Barbell control””
Every 2 min for 16 min, of:
Power Clean + Push Jerk + Front Squat x 4 reps

C:
21-15-9 reps, for time of:
Deadlift
Box Jump

D:
Bullet proof Shoulders
Sideplank x 20 reps
Scapula push-ups x 20 reps
T’s on a box x 20 reps
W’s on a box x 20 reps
Single arm kb press x 10/10 reps