WOD: Tuesday 12/15/15
Warm-up:
- Shoulder stretches w/bands
2x
- 8 x Pass-throughs/Samsons
- 10 x Shoulder raises w/plates
- 12 x KB strict press (6 per arm)
2x
- 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)