WOD: Monday 12/12/16

Warm-up:

- Foam roll

- 30s Quad Stretch (per side)

2x

- 4 x Wall Squat (5s down/5s hold/5sup)

- 10 x Toe-touch Squat Jumps

2x

- Row 250m

- Push-ups

- 10

Strength/Skill:

- Back Squat: work up to 3x5 @ 70%

Metcon 1:

- 3 x 500m Row (rest 2m between attempts/stay withing 10s of first attempt)

Metcon 2: 50/40/30/20/10

- Double unders

- Sit-ups

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