WOD - Dec 1, 2017

A. OHS - 2-3 reps building off feel for 8 mins
B. Russian twist - 100 reps in as little sets possible
+
3 Rounds for time:
50 Double unders (70 single unders)
10 Pull-ups
5 Squat snatch @ 155/105#

Sport - 
Before:
A. Banded int/ext rotations - 10/side x2
B. Banded lat pull downs - 10x2
C. Snatch grip push press - 5x4 *light
After:
A. Skin the cat - 2x3
B. Ring pull up - 5-7x3
C. Ring kip swings - 7-10x3
D. Muscle up practice on rings - 10 solid attempts