WOD: Monday 3/6/17

Warm-up:

- Stretch/foam roll

- 30s Quad stretch against wall (both legs)

- Lunge w/torso twist down turf

- Side Lunge Back

- 10y Duck walk

- Row 300m

- 12 x Push-ups

- 50 x Singles

- 12 x Ring Rows

- Row 300m

Strength/Skill:

- Back Squat Waves: 3 x 5/3/1 (increase weight)

Metcon: 15m AMRAP

- Row 250m

- 12 x Wallballs

- 12 x V-ups

- 24 x Double Unders

Cash-out: spend 10m SERIOUSLY working on a hanging gymnastics skill (kipping/T2B/PUs/MUs)