11.18.16

Individual warm-up
200m run/row
10 leg swings
10 lunges w/rotation
10 standing windmills
10 air squats 

Group warm-up
:30 couch stretch
5 world's greatest stretch
10 leg swings
10 groiners
5 inchworm walk outs
20 monster walks
:30 hollow hold 

BENCHMARK FRIDAY
CrossFit Open Workout 11.5
20 min AMRAP
5 Power cleans (145/100)
10 Toes to bar
15 Wall balls (20/14)