WOD: Monday 11/9/15

Warm-up:

2x

- 10 x Lunge Steps

- 12 x Ring Rows

- 10 x Good mornings

1x

- Row 200m

Strength/Skill:

- Back Squat: 5x5 (work up to 85%)

Metcon: For Time

Buy-in: OH Walking Lunges up and back on turf

Then, 3 rounds

- 10 x Box jumps

- 10 x Pull-ups

- 10 x KB Swings (70/53)

Cash-out: OH Walking Lunges up and back on turf

Additional Strength Work:

- 3-position Snatch: find a max

- Snatch Pulls: 4 x 3 @ 100%

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