Wed 11-15-17

General Warm Up 3
500m Row
3 rounds of:
10 Kip Swings
banded side shuffle D&B
10 slow squats with 3 sec pause
10 push ups with downward dog finish
Annie
50-40-30-20-10
Double-unders
Sit-ups

Pick any three girl WODs to celebrate our (Andy and Carols) triplets birthday today! Rest 3 minutes between each WOD.
Diane
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Jackie
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups