WOD: Monday 8/15/16

Warm-up:

- Stretch/foam Roll

- 6 x Back Squat (3s pause at bottom) w/bar

- Alt Side lunge down turf

- 200m Row/Ski

- 10 x Step-ups

- 8 x KB Swings

Strength/Skill:

- Back Squat: work up to a 3RM then complete 2x deloads

Metcon: 16m AMRAP

- 200m Sprint

- 8 x R-Arm KB Hang Snatch

- 8 x L-Arm KB Hang Snatch

- 12 x Alt. Pistols

- 30 Double Unders

Additional Work:

- Snatch: 2 @75%, 2 @80%, 2 @85%, 1 @88%, 1 @90%, work up till a miss

- Clean and Jerk: 2 @75%, 2 @80%, 2 @85%, 1 @88%, 1 @90%, work up till a miss

WOD: Thursday 4/9/15