WOD: Monday 2/22/16

February 22, 2016

Warm-up:

  - Foam roll

  - 5m Structured Stretching w/coach

  - 15 x banded reverse hypers

  - 15 x toe-touch squats

  3x

  - Row 150m

  - 10 x Box jumps

 

Strength/Skill:

  - Back squats: 5x3 (work sets should be around 5% heavier than last week)

 

Metcon: 9m AMRAP

  - 30 x Double Unders

  - 20 x OH Walking Lunges

  - 10 x Burpees

 

Cash-out: Row 800m

 

Additional Work:

  - Hang Snatch: build up to a heavy set of 5

  - Snatch Pulls: 6x2

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