WOD: Monday 5/9/16

Warm-up:

- Side lunge stretch

- 30s Wall Squat

- 15 x SLOW Good Morning w/bar

- 30s Wall Squat (yes, twice)

3x

- 100 Singles

- 15 x Air Squats

- 10 x Glute Bridges

Strength/Skill:

- Back Squats: 20m to build up to a 1RM! (We're going for it today! Take some extra time to warm up. Remember: do not attempt a max by yourself unless you have plenty of experience bailing!)

Metcon: 15m AMRAP

- 20 x Cal Row

- 12 x Front Rack Step-ups (95/65)

- 50 x Double Unders

Additional Work:

- Snatch (pause at knee) + Hang Snatch: stay at or below 80%

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136 Rt. 50 Seaville,

New Jersey  08230

(609) 309-7733