WOD - Nov 13, 2017

A1. Box squat - 3x5
A2. Belly facing wall hold - 30 - 40 sec. x5
+
4 Rounds
8 Wallballs @ 20/14 (sport - 30/20#)
12 T2B
16 DB snatch @ 50/35# (sport - 65/50#)

Time cap = 14 mins

Sport - 
Before WOD
A. Shoulder ROM + stabilization
B1. Deadbug - 10 breaths x2
B2. Anterior pelvic tilts - 10 breaths x2

After WOD
A. Ring row + transition + dip out - 5-7 -rest as needed- x3
B. Ring pull-up - 4 w/2 sec. hold at top -rest as needed- x3
C. Ring thing MU practice or MU practice on rings