WOD: Friday 5/20/16

Warm-up:

- Stretch/Foam roll

- 15 x Back Extensions

- 10 x Glute Bridges (pause at top)

3 x @WOD PACE

- 10 x Medball Squat clean

- 12 x Sit-up

- 30 x Singles

Strength/Skill:

- Squat Clean + 2 x Hang Squat Clean: 6 rounds

Metcon 1: 5m AMRAP

- 5 x Squat Cleans

- 10 x Bar-over-Burpees

- 25 x Double Unders

Metcon 2: 3 Rounds

- Row 300m

- 15 x Box Jump-overs

- 15 x Hollow Rocks

Additional Strength Work:

- 7x2 Clean Pulls: work up to 110%

WOD: Thursday 4/9/15

No tags yet.