WOD: Tuesday 2/9/16

Warm-up:

- Shoulder stretches w/bands

- Roll out glutes/hips

2x

- 10 arm circles (forward/backward/big/small)

- 20 x Shoulder plate raises

- 10 x Ring Rows (hold 3s at top)

Strength/Skill:

- Strict Press: find 3RM, then complete 2 deload sets

- 3 x max effort strict L-pull-ups

Metcon:

3 rounds

- 15 x Kipping HSPU

- 20 x KB Swings (70/53)

Rest 3m, then

3 rounds

- 20 x Box Jump-overs (20/20)

- 15 x V-ups

- 30 x Double Unders

Additional Work:

- 6x2 Cleans from boxes

- Work on muscle up negatives or handstand walks (whichever you have enough juice left for)