WOD - THURSDAY 11/12/15

Mobility: L-Spine/ Shoulders

Part A: 3 Rounds Not For Time:
12 DB Front Squat
10 DB Box Step-ups - ea. (24/20)
20 Supermans
15 Banded Lateral Walks

Part B: 10 sets of 4 reps
Sumo Deadlift
*escalating weight (50%-75% of 1RM Deadlift)

Part C: For Time:
Buy in: 25 Burpees then:
21 - 15 - 9
OHS (95/65)
KBS (2/1.5)
Cash Out: 25 Burpees

Flexibility: Ant. Hips & Delts/Hamstrings