WOD: Tuesday 8/30/16

Warm-up:

- Shoulder stretches w/bands

- 15 x Samsons

2x

- Row 300m

- 10 x Strict Press w/bar

- 10 x OH Squat

Strength/Skill:

- Push Press: find an 8RM

Metcon:

8m EMOM (30s on/30s off)

- Odd: Strict Chin-ups/Rows

- Even: HSPU (or hold handstand)

Then, 3x Intervals (1m on/30s off)

- Double Unders

- NPU Burpees

- Hollow Rocks

Additional Work:

- Hang Power Clean: 6x2

- Behind-the-neck Jerk: build up to 3x2 @85% of jerk (or when your form breaks down)

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