WOD: Tuesday 1/5/16

Warm-up:

- Shoulder stretches w/bands

- Roll out hips/low back

2x

- 2 x Handstand Walks

- 8 x Hang Cleans w/barbell

- 8 x Front Squats w/barbell

- Row 200m

Strength/Skill:

- 6 x Complex: Power Clean + Hang Power Clean + 2 x Jerk

Metcon: For Time (10m Time Cap!)

Cal Row / Wall Balls / Burpees-Over-Rower

M / W

- R1: 30/25 / 30 / 10

- R2: 20/15 / 20 / 10

- R3: 10/10 / 10 / 10

Additional Strength Work:

- Strict Press: 6x3

2 x 4m AMRAP (90s Rest)

- 20 x KB Swings

- 20 x Push Ups

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