WOD for 10/25/16

Strength:
Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Shoulder Press x 3-5 reps @ 20X1
(if you make 5 reps, increase the load until you establish a strong 3-RM)
Station 2 – Single-Arm Dumbbell Row x 6-8 reps each arm @ 20X1

WOD:
Complete as many rounds and reps as possible in 8 minutes of:
10 Thrusters (115/85 lbs)
15 Toes to Bar
50 Double-Unders

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