WOD: Thursday 8/18/16

Warm-up:

- Stretch/foam roll

- 15 x Pass-throughs

3x WOD Pace!

- Row 250m

- 10 x Wallballs

- 12 x Push-ups

Strength/Skill:

- Front Squat: work up to a 1RM, then complete 3x3 deloads

Metcon: "Fight Gone Bad" - 3x5m rounds w/1m rest between

- M1: Wallballs

- M2: SDHP (75/55)

- M3: Box Jumps (20" all around)

- M4: Push Press (75/55)

- M5: Cal Row

Score is total reps completed!

Additional Work:

- Snatch: 2x80%, 1x85%, 1x88%, 1x80%, 1x85%, 1x90%, then work to a max

- Three-position Clean Pull + Clean and Jerk: 2x80%, 1x85%, 1x88%, 1x80%, 1x85%, 1x90%, then work to a max

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