WOD: Monday 12/21/15
Warm-up:
- Lunge stretch down turf
- Roll out hips/glutes/hams
2x
- 8 x good-morning squats w/bar
- 10 x hip bridges
- 12 x box jumps
- Row 100m
Strength/Skill:
- Back Squat: Work up to a heavy set of 5! (add 5-10lbs from last week)
Metcon:
- 100 x Double Unders (200 Singles + 10 Burpees)
- 40 x Box Jumps
- 20 x T2B
- 75 x Double Unders (150 Singles + 7 Burpees)
- 30 x Box Jumps
- 15 x T2B
- 50 x Double Unders (100 Singles + 5 Burpees)
- 20 x Box Jumps
- 10 x T2B
Additional Strength Work:
- Snatch: work up to 90% for 2
- Snatch Chinese Pulls: 7x2