11/15 WOD

Mobility Warm-Up —2 rounds: - 6 World's Greatest Stretch/side - 8 90/90 switches - 8 KB halos total - 8 adductor rock-backs - 6 thoracic rotations/side Strength — 3 quality rounds-16 min 1. DB Lateral

Warm-Up —2 rounds: - 100m easy jog - 8 clean-grip good mornings with PVC - 8 front-rack elbow rotations - 6 ankle rocks/side - 8 pogo jumps - 6 squat-to-stands Barbell review: - 3 Clean Deadlifts to K

Warm-Up —2 rounds: - 45 sec easy row - 10 ankle rocks - 8 squat-to-stands - 8 lateral squat shifts - 10 glute bridges - 8 PVC front-rack rotations Empty Bar: 2x3 Front squats Lift — Front Squat — 17 m