WOD - Nov 27, 2018

A. Front squat - 2x5 @ 35X1 tempo @ 65-70%
+
18-15-12-9-6
Cal Row
Box Jump over @ 24/20"
Deadlift

Rx - 225/155#
MRx - 185/115#
Teens - 95/65#

Sport - 
A. Strict press - 3.3.3.3.3 -building through sets-
B1. Weighted pull-up - 5.4.3.2 -increasing weight-
B2. Bar tuck lever hold - 15-20 sec. x4
B3. Single arm bar hang - 10-15 sec./side x4
B4. Shoulder shifts - 10/alt x4 -HS hold against wall, try bringing weight to one arm and letting opposite hand come off the floor-

FIT CLASS
Part A
OH DB walk - 100ft x4
Scap push ups - 10x4
Scap pull ups - 10x4

Part B
Seated Arnold press - 12x3
Skull crusher - 12x3
Front raise - 12x3

Workout
2 min AMRAP
10 Air squats
8 Lunges
6 Squat thrusts
-rest 1 min-
x3 sets