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

- 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

WOD: Thursday 4/9/15