WOD: Monday 12/21/15

Warm-up:

- Lunge stretch down turf

- Roll out hips/glutes/hams

- 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

WOD: Thursday 4/9/15