WOD: Monday 11/28/16
Warm-up:
- Stretch/foam roll
- Quad stretch against wall (15s Per leg)
- 10 x SLOW Good morning
- 10 x Hip bridges
- Track warm-up as group
2x
- Shuttle Run
- 6 x NPU Burpees
Strength/Skill:
- Tempo Back Squats (3s down/3s hold/3s ascent): 5x3
Metcon: 12m AMRAP
- 8 x DB Burpee Step-overs
- 30 x Double Unders
- 200m Medball Carry
Additional Work:
- Snatch Pull, + Hang Snatch (pause 3s at knee): work up to a max (1 miss allowed), then complete 2x2 @-10lb