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%