WOD: Wednesday 5/11/16

Warm-up:

- Roll out hips/glutes

- 10 x Hip bridges (hold top for 3s)

- 20 x SLOW Good mornings

2x

- 15 x Back extensions

- 10 x V-ups

- 15 x Kip swings

Strength/Skill:

- Deadlift: build up to 5x1 @90%

Metcon: 21/15/9

- Deadlift (255/145)

- Toes-to-bar

- Box Jumps (30/24)

Additional Work:

- Power Clean + 2 x Hang Clean: build up to a max

- Front Squat: 5x3 work up to 85%

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