WOD: Wednesday 11/4/15

Warm-up:

- Foam roll glutes/lowback/hams

- 10 yards inch worms

then, 2x

- 8 x Goodmorning w/barbell

- 10 x Back extensions

- 10 x hip bridges (use a KB)

- 150m Row

Strength/Skill:

- Deadlift: 5/5/3/3/2/2/2

Metcon: 9m Ladder AMRAP (increase reps by 2 each round)

- 2 x Deadlifts (225/135)

- 2 x Handstand Push-ups

- 2 x Toes-to-bar

REMINDER: YOGA AT 5PM!!

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136 Rt. 50 Seaville,

New Jersey  08230

(609) 309-7733