WOD: Friday 2/19/16

Warm-up:

- Stretch/foam roll

- Side lunge down turf

- 10 yards Inch worms

- Group warm-up

Strength/Skill:

- Cluster: Get familar with the movement, or build up to a heavy single!

Metcon: WOD 1 Benchmark Re-Test (hit it hard and see how you've improved!)

Level 3 and Level 2

- 3 Minute Row for Max Calories

- 1 Minute Rest

- 3 Minutes Max Cluster (Clean to Thruster) (L3-155/105, L2-95/65)

- 1 Minute Rest

- 3 Minute Row for Max Calories

Level 1

- 3 Minute Row for Max Calories

- 1 Minute Rest

- 3 Minutes Max Ground to Overhead (L1-55/35)

- 1 Minute Rest

- 3 Minute Row for Max Calories

Additional Work:

- Clean pull + 2 x hang clean pull: 6 rounds

- Front squat (2s pause): 5x2 (work up to 85%)

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