WOD - MONDAY 12/5/16

Mobility: Wrists/Front Rack Pos./Hips

Part A: 3-3-3-2-2-2-2-1-1-1
Pausing Front Squat
*2 second pause in the bottom
*Start at 50% of 1RM and increase by 5% each set until the singles (85+%)

Part B: "EXCUSEZ-MOI?"
3 Rounds For Time:
3 Rounds of:
7 Thrusters (75/55)
7 Pull ups
7 Burpees
THEN
500m Row
(yes that means 9 times through the Th/PU/Burpees)
*no 10 lb plates on a 35/45 lb bar

Flexibility: Lats/Hamstrings