WOD 27th November 2017

26 Nov WOD 27th November 2017

Warm Up+ Mobility Scap activation Spinal Mobility

Pull Up
Skill Superset 3x 10 sec hang into Negatives (chin/c2b) Scap Pull Up 3×10
Strength Superset 3×10 Lat Pulldown 3x max pull ups scaled as needed.

WORK CAPACITY

5rds every 2 mins 4 Fr squats, add weight each round. Start at 50%
5rds every 2 mins 4 back sqt, start weight is finish weight of Fr sqt