WOD: Thursday 10/15/15

Strength/Skill: EMOM 12m

- Odd: 2-4 Muscle ups (4-8 Ring dips)

- Even: 30s Double unders (1 burpee for each rep missed)

Metcon: 3 Rounds (NOT FOR TIME!)

- 500m Row

- 400m Run

- 1:30 plank

Additional Strength: Snatch EMOM

- First 5m: 6 x full snatch or power snatch (rest 2m)

- Then, every 2m do 4, then 3, then 2 w/2m rest between

- Finish with 3 heavy singles around 92-95%

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