WOD 11/13/2013 Mobility: Ant. Hips/Shoulders
Part A: Muscle Up Progressions 15 mins: -especially working the high pull transition into the low catch. If you have MU's, 3 sets of 4-6 working on stringing them together.
Part B: Every 30 seconds for 5 mins perform 1 Squat Snatch for load *on the last set do touch and go reps unbroken until failure.
Part C 4 Rounds for Time 10 CTB Pull Ups 20 Wall Ball's (20/14)
Flexibility: Lats / IT Band