WOD: Monday 10/5/15

Warm-up: 15m to complete

- Spend 5-7m Stretching w/bands + foam rolling

Then, 3 rounds

- 8 x Hip Bridges (kettlebell)

- 8 x Good Mornings (Barbell)

- 8 x Back Squats (Barbell)

Strength/Skill:

- Pulse Back Squat: 5x3

Metcon: 12m AMRAP

- 12 x OH Walking Lunge (45/25)

- 10 x KB Swings

- 8 x Box Jumps

Additional Strength Work:

- 6 x 2 Power cleans (work up to 80-85%)

- 3 x 10 back extensions and 10 GHDs

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CrossFit Chalk Print

136 Rt. 50 Seaville,

New Jersey  08230

(609) 309-7733