WOD: Wednesday 11/16/16

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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