WOD: Thursday 11/3/16

Warm-up:

- Coach's Choice

Strength/Skill: supersets

- Dumbbell Seated Arnold Press: 2x6, 2x4

- Dumbbell Row: 4x8

Metcon: 14m E2MO2M

- Row 20/15 Cals

- 20 x Bench Dips

- Hold plank till next round

Additional Work:

- 3 x OH Squat w/3s pause: work up to a max

- RDLs: 5x6