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)