WOD: Thursday 12/1/16

Warm-up:

- Coach's choice!

Strength/Skill:

- Front Squat (3s down/3s Pause/3s up): 6x2

Metcon 1: 4 x Intervals (30 on/30 off)

- Push-ups

- Chin-ups

Metcon 2: Tabata

- Bike

- NPU Burpees

- Hollow Rocks

Additional Work:

- Snatch (3s pause at knee): find a max!

- Behind-neck Push-press: work up to 105% of snatch for 3

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