WOD: Tuesday 1/19/16

Warm-up:

- Shoulder stretches w/bands

2x

- 10 x Ring-rows

- Max effort double unders attemps (allowed 2 mess-ups)

- 10 x plyo-push-ups

WOD Pace!

- Row 200m

- 20 Wallballs

- Row 200m

Strength/Skill:

- Power Clean + Hang Power Clean + Push Press + Push Jerk: 6 Rounds

Metcon: 15/12/9/6/3

- Push Press

- Pull-ups

- 30 x Double Unders between each round

Cash-out: Test 500m Row

Additional Work:

- 5x8 Behind-the-neck Snatch-Grip Push Press

- 3 x 10 Banded Reverse Hyper (GHD) and Sit-ups (GHD)

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