WOD: Thursday 10/29/15

Warm-up:

- Pass-throughs/Samsons

- Shoulder stretches w/bands

then, 2x

- 8 x KB Swings

- 10 x Push-ups

- 12 x Step-ups

Strength/Skill:

- 15m Muscle-up/Handstand skill work

Metcon: NOT FOR TIME!

3 Rnds:

- 1 x Legless Rope Climb

- 20 x Back Extensions

- 10 x Pistols

3 Rnds:

- 15 x Ring-Dip

- 15 x GHDs

Additional Strength Work:

- Power Snatch: 5x3 @85%

- Front Squat: work up to 3x5 @75%

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