WOD: Wednesday 12/16/15

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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New Jersey  08230

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