11.22.2017 WOD

A. Mobility

B. Warm-up

15 Kettlebell Deadlifts
12 KB Swings (Russian swing)
9 Goblet Squats (hang out at the bottom of squat and work the hips, knees & ankles)
2 rounds

C. WOD

“Follow the leader” – Teams of 3. Team member 1 Rows 21 calories, upon finishing, then team member 2 goes, and then team member 3. You cannot move on and start reps of the following movement until the teammate in front of you has completed all reps of that movement. When all team members complete 9 pull-ups, teammate 1 then starts 9 pull-ups and works back to 21 cal row in the same manner.

2 rounds
21 Cal Row
18 Dumbbell Snatch (50/30)
15 Toes-to-bar
12 Deadlifts (225/165)(Rx+ 255/185)
9 Strict Pull-ups (5 muscle-ups)
And work your way back down
9 Strict Pull-ups (5 muscle-ups)
12 Deadlifts
15 Toes-to-bar
18 Dumbbell Snatch
21 Cal Row