WOD: Tuesday 12/22/15
Warm-up:
- Shoulder stretches w/bands + Form-roll hips/glutes/lowback
1x
- 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)