WOD 11/27/17

3 Rounds:
15/10 Cal Row
3 HSPU/:20 HSH
5 Strict PullUps
7 Lunges e/leg

14 Bird Dogs,
start by lying on stomach, then on hands and knees, then from high plank position

A) Back Squat
build 5RM in 15 min

B. Back Squat @ 90% of A, 2 sets of 5, rest 2 min

C) 21min EMOM

Min1 - 5-10 UB C2B PullUps
Min2 - 5 Push Press @ 80-90% of 1RM Shoulder Press
Min3 - 50’ Bear Crawl