WOD: Wednesday 11/9/16

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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