WOD: Tuesday 12/15/15

Warm-up:

- Shoulder stretches w/bands

- 8 x Pass-throughs/Samsons

- 10 x Shoulder raises w/plates

- 12 x KB strict press (6 per arm)

- 250m Row

- 15 x Push-ups

Strength/Skill:

- Push Press: 5x5 (work up to 85%)

Metcon: 5 Rounds (rest 90s between rounds)

- 30 Cal Row

- 20 x KB Swings (70/53)

- 10 x HSPU

Additional Strength Work:

- Power Clean: work up a heavy double (try to catch just above parallel)

- Front Squats: 5x3 (hold 3s pause on first rep)

WOD: Thursday 4/9/15