WOD: Wednesday 11/16/16

November 16, 2016

Warm-up:

  - Stretch/foam roll

  - 10y Inch Worms

  - 10 x Good mornings

  - 10 x Torso rotations

  2x

  - 6 x Wall squats (hold bottom for 5s)

  - 8 x Knees-to-elbows

  - 400m Row

 

Strength/Skill:

  - Deadlift: 5x3 (work up to 85%)

 

Metcon: 16m AMRAP

  - 5 x Power Cleans (155/105)

  - 10 x Wallballs

  - 15 x Sit-ups

  - 400m Run

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