WOD: Monday 11/7/16

Warm-up:

- Stretch/Foam Roll

- Side lunge down turf

- 10y Inch worms

2x

- 10 x Good morning squats w/bar

- 10 x Sit-ups

- 10 x Ring-rows

Strength/Skill:

- Back Squat: 8RM + 2x8 Deloads

Metcon: 16m AMRAP

- Row 300m

- 5 x L-Arm DB Snatch

- 5 x R-Arm DB Snatch

- 10 x Alt. Pistols

- 50 x Double Unders

Additional Work:

- 2x3 @70%, 1x3 @75%, 1x3 @80%, 2x2 @80%, 2x2 @85%

- 3x15 Face pulls + 3x10 DB Pull-overs