WOD: Tuesday 3/29/16
Warm-up:
- Shoulder stretches w/bands
2x
- 10 x Forward Shoulder Plate Raises
- 10 x Lateral Shoulder Plate Raises
2x
- 10 x Strict Press w/bar
- 5 x Split Jerk w/bar
- 10 x OH Squat w/bar
- Sprint Row 300m
Strength/Skill:
- Split Jerk: 5x3 (No need to get super heavy. Stay in the 80% range. Work on receiving the bar smoothly between reps)
Metcon: 4 Rounds
- 400m Sprint
- 20 x KB Swings (70/53)
- 15 x HSPU
Cash-out: Tabata Handstand Holds!!! (sorry Big Evan)
Additional Strength Work:
- Find a hang power clean working weight for the following workout:
3 Rounds:
Complete following circuit 2x then rest 90s
- 5 x Heavy Hang Power Cleans
- 10 x Box Jump Overs (30/24)