WOD: Monday 11/16/15

Warm-up:

- Roll out/stretch

- 300m Row

Then, 2 Rounds

- 12 x Double Unders

- 10 x Air-Squats

- 2 x Wall-walks

Strength/Skill:

- Back Squat (recovering - stick to the %'s!!): work up to 3 x 3 @70%

Metcon: 7 Rounds

- 4 x Power Cleans (155/105)

- 8 x Toes-to-bar

- 16 x Air Squats

Additional Lifting/Skill Work:

- Snatch: up to 75% for 3

- 3x10 Weighted Hip Bridges + Hamstring Curls (GHD)

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