WOD: Wednesday 8/31/16

Warm-up:

2x

- 15-30s Bridge Hold

- 15-30s Toe-touch hold

- 15-30s Wall Squat

Then,

- Row 500m

Strength/Skill:

- Deadlift: work up to 90% x1

Then 5 Sets

- 2 x Deadlift @ 80-85%

- 6 x HIGH Box Jumps

Metcon: 8m AMRAP

- Row 12/10 Cals

- 8 x Power Cleans (135/95)

- 12 x Box Jumps

Cash-out: 2x

- 60s Front Plank

- 30s L-side Plank

- 30s R-side Plank

- 30s Hollow body hold

- 30s Superman

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