WOD: Wednesday 3/9/16

Warm-up: 10m Mobility Work

- Stretch(focus on hips/lowback/hams)

- Foam Roll lats/shins

- Shoulder Stretches w/bands

Then, 2x

- 20 x SLOW Good Morning w/bar

- 20 x Reverse Hypers

- 10 x Strict Hanging Leg (or knee) Raises

Strength/skill:

- Clean Grip Deadlift (no hook grip!): 6/6/4/4/4

Metcon: 25/20/15/10

- Deadlift (155/95)

- Cal Row

- Burpees-Over-Bar

Cash-out: 100 sit-ups

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