WOD: Friday 5/6/16

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)