WOD: Tuesday 7/5/16

Warm-up: 10m to complete

- Shoulder Stretches w/bands

- 10 x Samsons

- 6 x Chin-ups

- 6 x Push-ups

- 12 x Back extensions

- 12 x Reverse Hypers

Strength/Skill: 15m to complete

- Push Press: 5RM then 2 deload sets

Metcon: E3MO3M for 18m (score is slowest round)

- Row 200m

- 30 x Double Unders

- 10 x HSPU

Cash-out: 3x

- 20 x Y's and T's

- 1:30 Plank

Additional Work:

- Jerks, Behind the neck: 3RM, then 2 x deload

- Bentover Row and RDLs: 4x8

WOD: Thursday 4/9/15

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