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%