WOD: Wednesday 3/23/16

Warm-up:

- Shoulder Stretches w/bands

- 2m Foam roll upper back/traps

2x

- 8 x Wall Squats (5s down/5s up)

- Accumulate 20s Superman hold

- Accumulate 20s Hollow body hold

- 100 x Singles

Strength/Skill:

- Technique work for OverHead Squat: 5x5 (Stay light and work on getting low!)

Metcon: 4 Rounds for Time

- 8 x DB Snatch (75/55)

- 12 x Burpee T2B

- 400m Run

Cash-out: 10m Stretching calves and wrists

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CrossFit Chalk Print

136 Rt. 50 Seaville,

New Jersey  08230

(609) 309-7733