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Wodify

WOD 11/10/15

November 09, 2015

Skill work:  Achieve 10 rope climbs for quality

WOD: EMOM for 15 minutes complete:
1 Muscle up
4 Overhead squats (75/55 lbs)
8 Jumping lunges (total)

Post WOD mobility: Glute smash and pigeon stretch, 2 minutes each side

11:00 am/6:30 pm Strength class: Dynamic Upper

Floor press 9 x 3: 50% bar, 30% chain
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