WOD: Friday 11/20/15

Warm-up: 1x

- Stretch/foam roll

- 10 x Back extensions

- 12 x Glute bridges

- Rowling: 5 rounds

Strength/Skill:

- Sumo-deadlift: 6x3

Metcon:

- 400m Run

- 30 x Hang Cleans (155/105)

- 40 x Wall Balls

- 50 x Box Jump-overs

- 40 x Double Unders

- 30 x Dumbbell Snatch (60/40)

Additional Strength Work:

- Snatch Balance + 2 x Overhead Squat: work up to 90% of snatch

- 6 x Snatch + Hang Snatch

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