11th Heaven

WOD for October 4, 2017

Warm Up
500m Row
Then 2 Rounds of:
10 Hang Snatch
10 OH Squat
2 Negative Pull Up

MetCon WOD
4 Rounds
11 Calorie Row or Bike
11 Hang Snatch (95/65)
11 OH Squat (95/65)
11 Strict Pull Up

Strength Training
4×11 Across Weight
Deadlift