WOD: Tuesday 12/27/16

Warm-up:

- Shoulder stretches w/bands

- 15 x Samsons

- 20 x Face pulls w/bands

- 10 x Band Pull-aparts

2x

- Bike 400m

- 3 x Wall walks

Strength/Skill:

- 5x3 Push Press (hold 3s overhead for last rep)

- Clean Pull (Pause just below knee): 6x2 (work up to 90% of clean)

Metcon: 10 x Intervals (30 on/30 off)

- Assault bike cals

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