WOD: Tuesday 5/9/17
Warm-up:
- Shoulder stretches w/bands
- 15 x Pass-throughs
- 10 x Lateral Plate Raises
- 10 x Front Plate Raises
2x Barbell Complex
- 6 x Deadlift
- 6 x Hang Cleans
- 6 x Strict Press
- 6 x Back Squat
- 6 x Behind neck push press
- 6 x Bent-over Row
Strength/Skill:
- 2 x Push Press + 1 x Push Jerk: 6 rounds
Metcon: 20m EMOM
M1 - 4 x Touch-and-go Clean and Jerk (65% - if this is easy or not possible TnG, adjust accordingly)
M2 - Parking Lot Medball Carry
M3 - 14 x Renegade Rows (40/25)
M4 - 20y Handstand Walk (handstand hold)