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)