WOD 12/02/16

A1:Warm Up – 500M Row
@80-90% Sustaianble Pace/ Damper 4/2

A2: 3 RFQ of:
10 Each Banded DeadBug (shoes off)
20 Banded Glute Bridge
10 SuperMan
10 TuckUp
1 WallWalk

B: Back Squat – 20 Minutes To A Challengin Single

@20X1; Rest As Needed. Compare to 09/19/16.

C: Clean and Jerk – 3@75-80% Every 90 Seconds X 6 Minutes 

D: 5 RFT of:
5 Ring Dip
5 OHS (95/65)
@90% Hard Pace

If as of yet unable to ring dip scale to box or kneeling dip.

For OHS scale to 85/55 or 75/45 or 45/15# accordingly and log it in your notes.