WOD: Tuesday 11/29/16

Warm-up:

- Shoulder Stretches w/bands

- 20 x Pass-throughs

- 10 x Y's and T's

2x

- 100 Singles

- 250m Row

Strength/Skill:

- Seated Dumbbell Arnold Press: 5x6

- Dumbbell 1-arm Row: 5x6

Metcon: 15m E3MO3M

- 12 x Cal Row

- 10 x Shoulder-to-Overhead (135/95)

- 12 x T2B

- Sled Push up and back

Additional Work:

- 2 x Clean (2s Pause @ knee + 2s Pause in bottom): find a max!

- Bentover Rows: 6x6

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136 Rt. 50 Seaville,

New Jersey  08230

(609) 309-7733