Friction Crossfit Norton Shores WOD – Monday November 28

Skill – Bar Muscle Up 10×2

Strength – Superset x5 BB Dorsiflexion 1 Front Squat w/ :10 Pause                    *work up in weight, but maintain depth and position

WOD – 5 Rounds 10/arm OHS @44/26# 2 Bar MU

Assistance – Band External Shoulder Rotation 2×20/shoulder