WOD: Wednesday 5/18/16

Warm-up:

- Stretch/foam roll (hams/glutes/quads)

- Row 300m

2x

- 10 x K2E

- 20 x Double Unders

- 15 x Back Extensions

Strength/Skill: Complete 4 Supersets

- 8 x Glute bridges w/fat bar (use bench)

- 10 x Barbell Good Mornings

Metcon: 8m Ladder (increase each additional set by 2 reps)

- 2 x Deadlift (255/145)

- 2 x T2B

- 2 x Wallball (20/14)

- 4/4/4

- 6/6/6

- etc...

Cash-out: 10m stretching/mobility

Additional Work:

- Pause Front Squat: 6x2

- 10/8/6/4/2 For Time: Cals on Bike and Strict HSPU (use deficit if capable)

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