WOD: Tuesday 17/02/2015

In Partners:
AMRAP  10 Mins
Whilst one partner completes 20m of DUMBBELL WALKING LUNGES the other does as many TYRE FLIPS as possible.

then:

Flexibility WOD - Courtesy of Gymnastics WOD
3 Rounds of:
5 Skin the Cats
10 Bridge Ups
15 Shoulder Passes

Endurance - Workout of the Week
Row 500m x 5
Rest 1:1

Barbell
1) Build to a heavy 3 Hang Snatches, then 95% and 90% of heavy set - 12mins
2) Build to a heavy 5 Clean and Jerk set then 1 x 5 @ 85%
Alternate between:
a) Back Squat: 5@65%, 5@70%, 5@75%, 5@80%, 2x5@85%
b) 6 x 6 Strict Pull Ups
Acc: Weighted Good Mornings (if time permits)

Post rounds and times to comments.