WOD: Tuesday 7/12/16

Warm-up:

- 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:

- Push Press: 5RM then 2 deload sets

Metcon: 4 Rounds Intervals (1m on/30s off)

- Cal Row

- NPU Burpee

- Mountain Climber

Additional Work:

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

- Bentover Row and RDLs: 4x8

WOD: Thursday 4/9/15