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