WOD: Thursday 11/5/15

Warm-up:

- Shoulder stretches w/bands

- Foam roll upper back for 2-3m

then, 3x

- 10 x Shoulder raises w/plates

- 10 x Stiff leg deadlift w/bar

- 30 x single unders

Strength/Skill: Superset movements

- Bench press: 5 x 3

Metcon: 25m Steady state row (keep SPM around 18-22)

Additional Strength Work:

- 6 x Power snatch + hang snatch

- 5 x 3 Back Squat (work up to 80%)

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