WOD: Monday 4/11/16

Warm-up:

- Alternating side lunge down turf

- Front lunge w/torso twist down turf

- 30s Wall Squat

2 x

- 50 x Singles

- 10 x Straight-leg Sit-ups

- 10 x Jump Squats

Strength/Skill:

- Back Squat: 5x3 (Progressive Overload)

Metcon: 4 Rounds for Time

- 5 x Power Cleans

- 10 x Front Squat

- 15 x Toes-to-bar

- 200m Sprint

Additional Work:

- Power Snatch + 2 x Hang Snatch: work up to max power snatch

- Snatch Chinese Pulls: work up to 110%

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136 Rt. 50 Seaville,

New Jersey  08230

(609) 309-7733