Monday 11-28-16 WOD

Mona & Matt "Gettin mobile wit It" (Insert Will Smith chorus here)

Mona and Matt hanging out after class working on some ankle mobility to help with some better positioning in the squats and in case they get stuck in the wilderness without an outhouse. 

Now that's working on becoming more functional... 

Monday 11-28-16 WOD

CrossFit:
A.
Front Squat 3 x 5 @ 80%

B.
3 RFT @ 85/115#
10 Hang Cleans
10 S2OH
10 Lateral Bar Jump Burpees

Fitness:
A.
3 Rounds NFT (Not For Time)
10 Double Bell Front Squats
10 Push Ups/Plyo Push Ups
10 Shoot Throughs

B.
3 RFT
10 KBS 40/60#
10 HLR/Anchored Sit Ups
10 Plate Jump Burpees