WOD: Monday 12/14/15

December 14, 2015

Warm-up: 2x

  - Side-lunges down turf (alternate each step)

  - 10 x Ring rows

  - 10 x K2E

  - 50 Single unders

  - 10 x Back Squats w/bar

 

Strength/Skill:

  - Back Squat: work up to a heavy 6! (Use last week's numbers as a reference. Go heavier!)

 

Metcon: 4 Rounds

  - 10 x OH Walking Lunges

  - 12 x Box Jumps (30/24)

  - 15 x Toes-to-bar

  - 40 x Double Unders (80 singles + 4 burpees)

 

Additional Strength Work:

  - Snatch + Hang Snatch: work up to a max

  - Snatch Chinese Pulls: 8x2 (@105%)

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