WOD: Monday 12/26/16

Warm-up:

- 30s Quad stretch against wall (each side)

- 10 x Pass-throughs w/pvc

- 10 x Good morning squats w/bar

- 10 x Single leg glute bridges (5 per leg)

2x

- Ski 10 cals

- 10 x Step-ups

- 10 K2E

Strength/Skill:

- Tempo Squats (3s descent/1s hold/2s ascent): work up to 4x2 @70%

Metcon: 21/18/15/12/9/6/3

- KB Swings (70/53)

- Burpee box jump-overs (24/20)

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