WOD: Thursday 1/7/16

Warm-up:

- Stretch/foam roll (work on hamstrings/hips/glutes)

- Shoulder stretches w/bands

2x

- 10 x pass-throughs/samsons

- 10 x plate shoulder raises

- 10 x back extensions

Strength/Skill: Superset movements

- Bench press: 6x4

- Ring dips: 6x8-12

Metcon: 2 Rounds (Not for Time!)

- 500m Row

- 90 Double Unders

- 30 x Strict Chin-ups

- 30 x V-ups

- 30 x Back Extensions

- 15 x Deficit Handstand Push-ups

Additional Strength Work:

- Hang Clean x 2: 5 sets (work up to 90% of clean max, then go for a heavy single)

- 10x100 Ladder (10 x GHDs between sets)

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