WOD 11/24/2015
EMOM 15min 1 Full Clean as heavey as possible Conditioning: AMRAP in 8 min 10 DB or KB Press (55/35) 15 DL (155/115) 30 DUs shuttle sprints *30ft sprint, touch, 30ft sprint, touch, 30ft sprint **work in heats of 3 Skill Work: Ring Muscle Up Post WOD Mobility: PVC Roll Quad and Hamstring (all 3 panels of both) Ready State: find time to perform the following: 45s couch stretch each leg 45s samson stretch hold each leg 45s pidgon with chest up each leg
