WOD: Monday 3/21/16

March 21, 2016

Warm-up:

  - 20 SLOW good mornings w/bar

  - 10 x Wall squats (hold bottom for 10s)

  2 rounds for time:

  - 200m Row

  - 30 Double unders

  - 10 Jump Squats

 

Strength/Skill:

  - Tempo Back Squats (5s down/Pause 2s at bottom/5s up): 6x2

 

Metcon: 25m Time-Cap

Squats Cleans: 10/9/8/7/6/5/4/3/2/1

Box Jumps:      1/2/3/4/5/6/7/8/9/10

20 x Sit-ups after each round!

  

 

Additional Work:

  - Find a 3RM touch-and-go power snatch

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