WOD: Wednesday 9/28/15

Warm-up:

- Foam roll: hips/glutes/quads

- 15 x Slow Good morning

- 8 x Deadlift w/bar

- 8 x Hang Power Clean w/bar

- 8 x Front Squat w/bar

- 10 x T2B

- 12 x Double Unders

Strength/Skill:

- Hang Squat Clean: build up to 85% for 2

Metcon: 4M AMRAP

- 5 x Hang Squat Cleans (155/105)

- 8 x Burpees-over-bar

- 16 x Double Unders

Cash-out: 3 Rounds (NOT FOR TIME)

- 400m Sprint

- 25 x Toes-to-Bar

- 15 x Ring Dips

WOD: Thursday 4/9/15