Thursday 12.1.16

Essentials:
A.
Mobility
Lizard R x 3min
Pigeon R x 3min
Lizard L x 3min
Pigeon L x 3min
Saddle x 3min

B.
3 Sets
Banded Staggered Stance Side Shuffle x 15 meters per leg
On the 3min
Or
ADAPT

C.
Open WOD 11.5
20min AMRAP
Power clean x 5 reps
Toes to Bar x 10 reps
Wall Balls x 15 reps

Fitness/Performance:
A.
Mobility
Lizard R x 3min
Pigeon R x 3min
Lizard L x 3min
Pigeon L x 3min
Saddle x 3min

B.
3 Sets
Banded Staggered Stance Side Shuffle x 15 meters per leg
On the 3min
Or
ADAPT

C.
Open WOD 11.5
20min AMRAP
Power clean x 5 reps 145/100
Toes to Bar x 10 reps
Wall Balls x 15 reps 20/14 10’/9’