Workout of the day October 7, 2014

Congrats to Karen and Rachel D on their awesome performances this weekend.

Warm-up- Really get the shoulders warm today.

Iso/Stab- 4 sets 30 sec 4 way deadbug right into 30 sec superman hold rest as needed in between

Gymnastics- 3 sets max reps plyo push-ups

Strength- None

Skill Transfer/Olympic- Heaving snatch balance heavy 2

WOD-

21-15-9

OHS (make it challenging)

TTB