WOD: Tuesday 3/29/16

Warm-up:

- Shoulder stretches w/bands

- 10 x Forward Shoulder Plate Raises

- 10 x Lateral Shoulder Plate Raises

- 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)

WOD: Thursday 4/9/15

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