WOD: Monday 9/12/16

Warm-up:

- Stretch/foam roll

- 2 x 30s Wall Squat Hold

2x

- 10 x Good morning w/bar

- 10 x Single-leg hip bridges w/kb

- Row 300m

- 30 x Singles

Strength/Skill:

- Back Squat: work up to a 5RM, then complete 2x deload sets

Metcon: 4 Rounds

- 8 x Front Squats (155/105)

- 10 x Box Jumps (24/20)

- 12 x Sit-ups

- 24 x Double Unders

Additional Work:

- Snatch: 2x2 @65%, 1x2 @70%, 1x2@75%, 3x2@80%

- Power Clean and Power Jerk: 2x2 @65%, 1x2 @70%, 1x2@75%, 3x2@80%

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