WOD: Tuesday 12/22/15

Warm-up:

- Shoulder stretches w/bands + Form-roll hips/glutes/lowback

- Row 15 cals

- 10 x Medball Squat Cleans

- 100 x Singles

- 10 x Medball Squat Cleans

- Row 15 cals

Strength/Skill:

- 2 x Warm-up w/empty bar complex: 5 x hang power cleans, 5 x power jerks, 5 x snatch balance

- Power Clean + 2 x Hang Power Clean: work up to a max

Metcon: Chipper

- 500m Row

- 50 x Wall-balls

- 40 x Dumbbell Snatch (60/40)

- 30 x Box jump-overs (24/20)

- 20 x HSPU

- 100 x Double-unders (200 singles + 10 burpees)

Additional Strength Work:

- Behind-the-neck Snatch-grip Strict Press: 5x6

Then, E2MOM 12m

- 10 x Shoulder taps (can sub 30-40s handstand hold)

- 12 x Dumbbell row (6 per arm)

WOD: Thursday 4/9/15