WOD: Friday 4/15/16
Warm-up:
- Shoulder Stretches w/bands
- Roll out upper back
- Calf stretch on plate + 10 x single-leg calf raises on each side
- Row 500m @ relaxed pace
2 x 2 complex w/empty bar
- 6 x Deadlift
- 6 x Hang Clean (above knee)
- 6 x Front Squat
Strength/Skill:
- Clean Pull + 2 x Squat Clean: 7 rounds
Metcon: E3MOM for 18m (6 rounds)
- Row 150
- 6 x Hang Cleans
- 1 set of unbroken double unders (minimum 30)
Additional Work:
- Death by Burpee Bar Muscle-ups
- Box Squats: 5/5/4/4/3/3