WOD: Thursday 11/10/16

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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