WOD: Monday 10/3/16

Warm-up:

- Stretch/foam roll

- 10 x Good Mornings w/bar

- 10 x Single Leg Glute Bridges

- Parking Lot Sprint

- 15 x Air Squats

- 20 x Russian Twists

Strength/Skill:

- Back Squat: work up to a 3RM then complete 2 deload sets

Metcon: 12m AMRAP

- 200m Run

- 10 x KB Swings

- 12 x KB Goblet Lunges

- 15 x T2B

Additional Work:

- Snatch: 2x2@70%, 1x2@75%, 1x2@80%, 2x1@85%, 2x1@90%, work up (one miss allowed)

- Power Clean + Power Jerk: 2x2@70%, 1x2@75%, 1x2@80%, 2x1@85%, 2x1@90%, work up (one miss allowed)

WOD: Thursday 4/9/15