WOD: Thursday 11/10/16

November 10, 2016

Warm-up:

  - Coach's choice!

 

Strength/Skill:

  - 1 x Front Squats (3s Pause) + 2 w/no pause: 5-6 sets

 

Metcon: 5 Rounds NOT FOR TIME

  - 400m Run

  - 30 x Sit-ups

  - 20 x Ring Dips (or 5 ring muscle-ups!!)

 

Additional Work:

  - 2 x Cleans from low blocks: find a max

  - Snatch-grip Behind-the-neck Push Pres: 6x3

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