WOD: Friday 1/8/16

Warm-up:

- Shoulder stretches w/bands

2x

- 16 x KB Arnold press (8 per side)

- 12 x KB High-Pulls

- 8 x Shoulder raises w/plates

Then, 1x

- 300m Sprint Row

Strength/Skill:

- 15m Goal Work

Metcon:

- 400m Sprint

Followed by 15/12/9 of:

- Push Press (135/95)

- Sit-Ups

- KB Swings (70/53)

Then,

- 400m Sprint

Followed by 9/6/3 of:

- Push Press (135/95)

- Sit-Ups

- KB Swings (70/53)

Then,

- 400m Sprint

Additional Strength Work:

- Front Squat (5s descent, 2s pause, 5s ascent) work up to a heavy single

- Clean Pulls from Blocks: 3x2 @95%, 3x2 @100%, 2x2@105%

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