WOD: Wednesday 2/10/16
- 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
- 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!
- 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