WOD: Wednesday 1/25/17

Warm-up:

- Shoulder stretches w/bands

- 1 x Suicide sprint

- 15 x NPU Burpees

- 1 x Suicide sprint

- 2 x Wall-walks

- 6 x KB Bottom-up Press (per arm)

- 20 x Box Step-up-and-overs

- 6 x KB Bottom-ups Press (per arm)

- 2 x Wall-walks

Strength/Skill:

- Strict Press: 4x3

- Bent-over Row: 4x8

Metcon: 20m AMRAP

- 10 x Shoulder-to-overhead (155/105)

- 12 x Box Jumps (30/24)

- 20 x Sit-ups

- Run 400/Row 500

Extra Credit: 10 minutes to complete 25 x Muscle-ups

- Add 2 burpees at the beginning of each minute, after the first (2 for minute 2, 4 for minute 3, 6 for minute 4, etc...)

- Workout ends at 10 minute mark

WOD: Thursday 4/9/15