THURSDAY 11/9/17

WARM UP

3 Rounds For Quality

DB Press x 8 Reps (Each)

DB Ext. Rotation 8 Reps (Each) – No More Than 5# Plates

Scap Pull Up + Kip Swing x 5+5

Hollow To Arch x 3 (Each Side)

FIRST…
Skill

Push Press + Push Jerk x 2 x 6 Sets

WOD

Metcon:

AMRAP 9

6 Push Jerk (135/95)

6 Bar Facings Burpees

6 Pull- Ups