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WOD - Friday, 9/9/2016

Mobility: Shoulders/rotatr cuff stuff, hips, knees, ankles

WU:

3 RNFT:

With an empty bar

4 Sotts presses

4 Snatch balances

4 OHS

A. Strength: Overhead squat (17 minutes)

Work up to a heavy triple.

B. Conditioning:

AMRAP 9:

9 OHS (95/65)

9 T2B

16 Double unders

Extra Credit: Do the W.O.W.

When you come in for the mystery WOD and its a 5K run.

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