20151117

Warm Up
10 perfect burpees
1 min hollow hold on bar
2 crab
2 lizard
5 Pull Overs
10 mins Shoulder mobility
10 Wall Squats


Strength
Overhead Squat 5-5-5-5-5

Use the heaviest weight you can for each set.

Rest as needed between sets.

WOD 1
Alt EMOM 10 mins: Dumbbell Snatches and Hollow Rocks

Every 1 min for 10 mins,

alternating between:

10 Dumbbell Snatches

15 Hollow Rocks

WOD 2
AMRAP 7 mins: Double Unders (Unbroken)s, Pull-ups and Burpees

Complete as many rounds as possible in 7 mins of:

20 Double Unders (Unbroken)

7 Pull-ups

7 Burpees