WOD: Thursday 11/19/15

Warm-up:

2x

- 8 x Step Ups

- 20 x Single Unders

2x

- 8 x Medball squat clean

- 10 x GHD sit-ups

Strength/Skill: Gymnastics skill work! - EMOM 10m

- Odd: 30s Double Unders

- Even: 12 Pistols

Metcon: 20m Steady State Row

Additional Strength Work:

- 6 Rounds: 3-position Clean

- 5 x 2 Front Squat w/2s Pause (up to 75%)

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136 Rt. 50 Seaville,

New Jersey  08230

(609) 309-7733