WOD: Friday 11/13/15
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