WOD: Wednesday 2/10/16

Warm-up:

- Stretch those hammies!

- Foam roll (lats/hips/lowback)

- 10 yards inch worms

- 10 yards side lunge

- 20 x Band good mornings

- 20 x Reverse Hypers

- 10 x Full-squat box jumps (land on the box in a full squat)

- Row 500m

Strength/Skill:

- 5x3 Deadlift (add 5% to last week's 5x5)

Metcon: 7m AMRAP

- 6 x DB Snatch (75/55)

- 8 x Wallballs (20/16)

- 10 x C2B Pull-ups

Cash-out: 4x EACH, WITH A PARTNER!!

- Sprint Row 300m while partner does holds a plank!

Additional Work:

- Front squat (5s down/3s pause): build up to 4 heavy singles

- 3 x 10 reverse hyper (inside) + GHD sit-ups + GHD Back extensions

- Spend 10-15m on a gymnastics weakness

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CrossFit Chalk Print

136 Rt. 50 Seaville,

New Jersey  08230

(609) 309-7733