11.30.16

Connectivity:
A1). 2×0:30 – Hollow/Arch Hold w/PVC
A2). 2×15 – Band Pull Aparts (Pronated & Supinated)
Skill Work:
Rope Climbs / Legless & Regular
** 15/20 minutes **
WOD:
AMRAP – 5 minutes;
15 Thrusters @ 95lb/65lb
15 Bar Facing Burpees
– Rest 5 minutes! –
AMRAP – 5 minutes;
12 Thrusters @ 115lb/85lb
12 Pull-Ups
– Rest 5 minutes! –
AMRAP – 5 minutes;
9 Thrusters @ 135lb/105lb
9 T2B
Mobility Work:
Bully Stretch – 2 minutes per side
Banded Hamstring Stretch – 2 minutes per side
Bonus Work:
FT;
15 – 12 – 9
Cal Row
Hang Cleans @ 155lb/125lb

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