WOD: Wednesday 3/30/16

Warm-up:

- Roll out posterior chain/lats

- Stretch Hamstrings

- 15 x SLOW Good Mornings

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

- Row 200m

- 10 x NPU Burpees

- 20 x Russian twists w/plate

Strength/Skill:

- 6x8 x RDLs (take bar from rack and only go as far as ROM takes you!)

Metcon: In 10 minutes...

- Row 1000m

- Complete 100 Double Unders

- AMRAP Wallballs in remaining time!

Additional Strength Work:

- Pulse Front Squat: find a 2RM!

WOD: Thursday 4/9/15

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