WOD: Wednesday 4/20/16

Warm-up:

- Roll out hips/glutes

- Stretch those hams out!!

- Single leg calf stretch

- 50 x Singles

Chipper warm-up

- Row 300m

- 10 x Glute Bridges

- 20 x Back Extensions

- 10 x Glute Bridges

- Row 300m

Strength/Skill:

- Deadlift: 5x3 (progressive overload)

Metcon: 5 Rounds

- 8 x Deadlift (225/135)

- 10 x Toes-to-bar

- 15 x Box Jumps (24/20)

Additional Work:

- 1 x Front Squat w/3s pause + 2 x Front Squats: 6 sets

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