WOD: Wednesday 11/9/16

November 9, 2016

Warm-up:

  - Stretch/foam roll

  - Lunge w/torso twist down turf

  - 10y Inch worms

  - 10 x SLOW Good mornings

  2x

  - Row 300m

  - 10 x Toe-touch squat jumps

  - 3 x Wall-walks

 

Strength/Skill:

  - Deadlift: 5x5 (work up to 80%)

 

Metcon: 21/15/9/15/21

  - Hang Cleans (115/75)

  - Box Jumps (24/20)

  - HSPU

 

Additional Work:

  - 3 x 12 GHDs, 10 Reverse hypers (inside), 20 Russian twists

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