WOD: Friday 12/11/15
Warm-up:
1x
- Roll-out/stretch hams/glutes
- Shoulders stretches w/bands + pass-throughs
- 10 Yards inch worms
3x
- 8 x Toe-touch Squats
- 6 x Full-squat box jumps
- 30 x Single unders
Strength/Skill:
- Squat Cleans: 5x3 (warm-up with the barbell and work up to 85%)
Metcon: 10m AMRAP
- Row 250m
- 8 x Pistols
- 6 x Burpee Box Jumps (30/24)
- 4 x Hang Cleans (185/115)
- 2 x Deficit Handstand Push-ups
Cash-out: 3 Rounds - 40 x Double Unders 20 x Hollow Rocks
Additional Strength Work:
- Jerks from Rack: work up to your max clean and jerk for 2
- Back Squat: 5x2 w/pulse (stay relatively light)