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