WOD for Monday, 12/15/14

Strength: Overhead Squat 4×2, 1st set at 80% of max, 2nd set at 85% of max, 3rd set at 90% of max, 4th set at 95% of max. Rest 1 minute Choose a “Pull” Bodyweight Progression.   Pull-Up, Ring Row, or Muscle Up Transition Rest 1-2 minutes

Met-con:  

5 rounds for time of: 135/95 with barbell or 55/35 with KB 9 Deadlifts 6 Hang Power Snatches 3 Overhead Squats

Stretch: Full Body Stretching Series #6

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