WOD: Thursday 10/22/15

Warm-up:

- Foam roll

- Shoulder stretches w/bands

- 10 x Y's & T's

- Row 150m

- "Roxanne"

Strength/Skill: 5x (2m rest between sets)

- 6 x Dumbbell Bench

- 8-10 x Strict Chin-ups

Metcon: 10x

- Sled pull (belted, facing sled)

Additional Strength Work:

- OH Squat: work up to 3x3 @70%

- Clean pulls: 2x2 @90%, 3x2 @95%