WOD: Friday 12/11/15

Warm-up:

- Roll-out/stretch hams/glutes

- Shoulders stretches w/bands + pass-throughs

- 10 Yards inch worms

- 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)

WOD: Thursday 4/9/15