WOD: Friday 11/18/16
Warm-up:
- Shoulder Stretches w/bands
- 400m Bike
2x
- 15 Pass-throughs/samsons
- 6 x Muscle Snatch w/bar
- 6 x OH Squat
- 6 x Back Rack Step-ups w/bar
Strength/Skill: 12m EMOM
- Odd: 2 x Power Snatch + 4 (per leg) x Back-rack Step-ups
- Row: 15/12 Cals
Metcon: 15m AMRAP
- 2 x Muscle-ups (2 sets: 2 x Pull-ups and 2 x Ring Dips)
- 4 x Power Snatch (135/95)
- 16 x Alt Pistols
- 24 x Double Unders