WOD: Wednesday 7/20/16

July 20, 2016

Warm-up:

  - Foam roll hips/glutes/hams

  - 10y Inch Worms

  - 10 x SLOW good mornings w/bar

  2x

  - 10 (5 per leg) x Box Step-ups (step down)

  - Row 250m

  - 10 x Sit-up

 

Strength/Skill:

  - Deadlift: 6x4

 

Metcon: 8m AMRAP

  - 5 x Deadlift (275/185)

  - 10 x Push-ups

  - 15 x Box Jumps (24/20)

 

Cash-out:

  - 400m Run

  Then, 2x

  - Single Arm KB Carry (Switch arms at the end of the turf and go back)

  - 60s Plank

 

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