WOD: Monday 4/25/16

Warm-up:

- Stretch/Foam Roll

1x

- Sprint Row 200m

- 40 x Mountain Climbers

2x

- 3 x 15s Wall Squats (10s down, then hold for 5s)

- 15 x Back extensions

- 10 x Glute bridges

Strength/Skill:

- 5x5 Back Squat: Build up to 85%

Metcon: 12m AMRAP

- 12 x T2B

- 16 x Wallballs

- 24 x Double Unders

Cash-out: 10m on Goal Work!!

Additional Strength:

- Snatch + Hang Snatch + Snatch Balance: get heavy!

- Snatch Deadlift: 5x5 @110%

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136 Rt. 50 Seaville,

New Jersey  08230

(609) 309-7733