November 9, 2017

Warm up:
2min Jump rope
1min each side lat foam roll x1
8 Muscle up transitions on knees
10 Push ups @2011
3/3 TGUs
x2

Strength:
4 Clusters UB (sqt clean thruster)
REST 1min
5 Weighted Pull ups @1011 (1 sec pause at top)
REST 1min
X4

WOD:
400m
15 Front Squats 115/75
15 Shoulder to OH 115/75
400m
12 Front Squats
12 Shoulder to OH
400m
9 Front Squats
9 Shoulder to OH

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