WOD: Friday 11/13/15

November 13, 2015

Warm-up:

  - Shoulder stretches w/bands

  - 2m Jump Rope

  Then 2 rounds

  - 8 x Medball cleans

  - 8 x Push Ups

 

Strength/Skill: 6 rounds

  - Complex: squat clean + front squat + push press + push jerk

 

Metcon: 7m AMRAP

  - 8 x Dumbbell Snatch

  - 12 x Air Squats

  - 24 x Double Unders

 

Cash-out: Row 100 Cal

 

Additional Strength Programming:

  - Behind the neck snatch-grip push press: 6x3

  - Snatch Deadlift: 6x2

 

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