WOD – 12-15-16

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WARM-UP
3 Sets
1 min row
10 air squats
5 BB strict press
5 BB push press
5 BB Thrusters
– hip and shoulder mobility
1 min bottom of back squat hold w BB

STRENGTH
4 Sets
8 Back Rack Box Step ups each leg (small box) * increase weight perfect form 20 Banded pull aparts (underhand)
rest 2 min after each set

WOD
OPEN WORKOUT 11.3
AMRAP 5 MIN
Squat clean and Jerk/Thruster (165/110)