December 2, 2016

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

MOB
Lax ball in traps (2)
Lax balls in lumber spine (2)
Lax ball in hip crease

Skill / Weight Training
Weighted Dips / Bridge Ups
EMOTM 12 mins (even mins 5 dips; odd mins 20 sec hold)

WOD
For time:
 30-20-10
 Wall Ball
 Hand-Release Push Up
 Box Jump (24/20)

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