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WOD 11/28/15

8 Minutes of Shoulder/Hip Mobility (click links for details) A- WU- 3 RNFT of: 5 Pull Up/10 Push Up/15 WallFacing Prisoner Squat/10 Calorie Row/5 T2B B- If you missed Monday: Weighted Ring Dip-10 Minutes To A 1Rm or If you missed Wednesday:…

WOD 10/01/15

8 Minutes of Shoulder/Hip Mobility (click links for more details) A- WU- NFT- 200M Run/90 Seconds Double Under Practice/250M Row B- For Time: 800M Run/150 Double Unders (3 Minutes Practice)/1K Row C- Strict Pull Up- Ladder 1,2,3,4,5,6,7,8,7,6,5,4,3,2,1 Notes:…