WOD: Monday 11/30/15

Warm-up:

Strength/Skill:

- Back Squat: build up to a heavy 10 rep

Metcon: 8m Ladder (add 3 reps each round)

- 3 x Squat Clean (155/105)

- 3 x Box Jumps (30/24)

- 3 x Toes-to-bar

Additional Strength Work:

- 10m EMOM: 3 x Touch-and-go power snatch

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136 Rt. 50 Seaville,

New Jersey  08230

(609) 309-7733