WOD: Friday 5/6/16

May 6, 2016

Warm-up:

Spend 5m on shoulder mobility!

   - Shoulder stretches w/bands

   - 10 x Arm circles (big/small/forward/backward)

1 x Slow and controlled

   - 10 x Front Squats w/open bar

   - 5 x Strict Press w/open bar

2 x WOD Pace!!

   - 10 x Thrusters w/open barbell

   - 8 x NPU Burpees

 

Strength/Skill:

  - Squat Clean Thruster + Thruster: work up to heavy single!

 

Metcon:

4m AMRAP

  - 16 x Wallballs

  - 12 x C2B Pull-ups

Rest 2m

8m AMRAP

  - 10 x Wall-balls

  - 8 x C2B Pull-ups

  - 20 x Double Unders

 

Cash-out:

  - 2 Rounds of 25 x Hollow Rocks and 25 x Pikes!

 

Additional Work:

  - Power Jerks: 5x3 (do not pass 100% of clean and jerk)

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