WOD Sat 11/30/13

Warm Up
1 Min Ankle/Hip/Shoulder MOB
Thruster Complex
2 x deadlift – 2 x power clean- 2 x front squat- 2 x oh press
Ring Row MU Trans(level 2)/Kipping Ring Row(level 1)

Strength
Thruster
2-2-2-2-2-2-2

WOD
2 Person Partner WOD!
10 Burpee MB Throw
10 MB Sit Up Pass
10 Clapping Push Ups
10 Leg Push Downs
10 MB Twist Passes
12 Min AMRAP
Team With Most Rounds/Reps Completed Wins!

 MOBILITY
5 Min MOB

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