WOD – 11-17-16

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WARM-UP
1 min singles
rest :30
1 min doubles
7 air squats
15 Scap Retractions
7 back squats
7 push press

– shoulder and hip mobility

STRENGTH
Back Squat 5×3 @90% of last weeks 3rm

WOD
KIND OF OPEN WORKOUT 11.1
Amrap 7
3 Push Press (105/75)
3 C2B Pullups
6,6,9,9,12,12….etc