Workout of the Day November 17, 2014

Warm-up

Iso/Stab-Static lunge hold 1 min per side. Captain morgans 2 x 45sec each side (2 L 2 R)

Gymnastics- POST WOD 3 x max reps strict CHIN-ups (after the last reps each set hold on the bar for 10sec)

Strength- CAT Back Squats 3x 5 @65%, then 20 Reps with only the weight closest to the collar. Move fast.

Skill/Oly

WOD:

“Grace”

30 Clean and Overhead for time 135/95