WOD: Tuesday 9/27/16

Warm-up:

- Shoulder Stretches w/bands

- 15 x Passthroughs

- 15 x Lateral Plate Raises

Strength/Skill:

- Strict Press: build up to a 3RM, then drop 10% and complete as many reps as possible

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

- Wallballs

- SHDP (95/65)

- Push press (95/65)

- Hollow rocks

Additional Work:

- Snatch Pull + hang snatch pull: work up to 110% for 2

- Front Squat (5s Pause) + 2 x Front Squat (no pause)

WOD: Thursday 4/9/15