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