WOD - Nov 24, 2017

A. Back squat - 10.8.6.4.2 *5% heavier than 2 weeks ago
B. V-ups - 50 reps
C. Side plank up downs - 25/side
+
8 min AMRAP
50ft single arm DB walking lunge @ 50/35#
4 Burpee box jumps overs @ 24/20"
10 DB snatch @ 50/35#
4 Burpee box jumps overs @ 24/20"


Sport - 
Before WOD:
A. Scap presses - *light weight 10/side x2
B. Power clean w/pause in catch - 3x3 @ 70-75%
After WOD:
3 rounds
25 GHD situps
100ft Heavy DB farmers carry