November 29, 2016

Warm Up
Run short lap
EMOM 8 mins
3 EB/PVC OHS
3 Situp to straddle
3 Jump pull up

MOB
Banded shoulder stretch
Lax ball shoulder/pec
Sumo squat

Skill / Weight Training
Press
3RM; 95%x3, 90%x3

WOD
AMRAP 12 mins
10 OH Squat (95/65)
15 Burpees
30 Sit Ups

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