WOD | November 23, 2016

WOD:

  Warm Up / Mobility (Shoulder Focus)

  3 rounds:

    10 x Band Pull Apart

    5 x YTW (lightweight)

    7 x Tempo OHS (32X1)

  Strength:

    OHS

      Heavy 6 (21X1)

  Conditioning:

    2 rounds:

    4:00 Clock

      75 x Double Under

      25 x OHS (115/75)

      AMRAP Muscle up

      *Rest 3 minutes

      *MU Scale = Strict Pull Ups

     

EXTRA WORK:

  Daily Programming. (not a rest day boys and girls)

  Mobility: Accumulate 5 min in bottom of Squat

    *Feel free to vary foot position (wide/ narrow) and move around. Get into the ankles

BOX INFO: 

  "Bring a Friend, Teach a Friend" Day: Saturday 12/3 @ Both locations 8am/9am

   Holiday Party: 12/16 @ Conshy

   In House Comp: 1/28 @ FW