WOD: Wednesday 4/6/16

Warm-up:

- Coach's choice!

Strength/Skill:

- 5x8 Weighted Good mornings (moderate weight - absolutely no more than 40% of back squat)

- Deadlift up to a working weight for the workout

Metcon:

3 Rounds

- 8 x Deadlifts (275/155)

- 16 x Toes-to-bar

3 Rounds

- 6 x Power Cleans (185/115)

- 12 x Burpees-over-bar

Additional Work:

- Front Squat: 5x2 w/3s pause

EMOM for 7m

- 3-5 x Ring muscle ups - Try to link each set! If you miss one, stop and wait till the next set.

WOD: Thursday 4/9/15

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