WOD: Wednesday 11/30/16

Warm-up:

- Stretch/foam roll

- Side lunge down turf

- 15 x Good morning squats

- 10 x Torso twists

- 1k Bike

Strength/Skill:

- Deadlifts: 5x5 (work up to 85%)

Metcon: 4 Rounds

- 20 x Wallballs

- 10 x Power Cleans (135/95) (add 20/10lbs to power cleans each round!)

- 20 x Sit-ups

Additional Work:

- 5 sets: 10 x Reverse hypers (inside), 10 x Back Extensions, 20 x Russian Twists

- 3 sets: 1:30 plank, 40s L-side plank, 40s L-side plank

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New Jersey  08230

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