WOD: Wednesday 12/30/15

Warm-up: 1x

- Shoulder stretches w/bands

- Stretch/roll hamstrings and low back

2x

- Row 200m

- 10 x Good mornings

- Sprint 200m

Strength/Skill:

- Strict Weighted Chin-ups (no kipping/swinging!): build up to a max set of 4, then drop 5-10% and complete 3 more sets of 4.

Metcon: 20m AMRAP

- 300m Row

- 15 x Sit-ups

- 12 x Push-ups

- 30 x Double Unders

Additional Strength Work:

- 6x10 Glute bridges (use fat bar) + GHD sit-ups + 45s on ladder

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New Jersey  08230

(609) 309-7733

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