WOD: Wednesday 12/16/15

December 16, 2015

Warm-up:

  - Roll-out lower back/hips

  - Stretch hamstrings

  2x

  - 8 x Good mornings

  - 6 x Glute Bridges (Hold top position for 2s)

  - 10 x Reverse Hypers (GHD)

  2x

  - 6 x Toe-touch-squats (jump at the end)

  - 16 x Double Unders

  - 10 x Step ups

 

Strength/Skill:

  - 5x5 Deadlift (remember, not a 5-rep-max! This is 5 sets of 5 reps at the same weight. Add 5-10lbs to your weight from last time).

 

Metcon: 9m Ladder (add 2 reps each round)

  - 2 x Alternating DB Snatch (65/45)

  - 2 x Burpees

  - 2 x Wall-balls (20/16)

  - 4/4/4

  - 6/6/6, etc...

 

REMINDER: YOGA TONIGHT!!

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