WOD: Wednesday 12/14/16

Warm-up:

- Stretch/foam Roll

- Quad stretch against wall (30s each leg)

- 10 x Glute bridges

- 10 x Good mornings w/bar

3x

- 10 x Wallballs

- 10 x KB Swings

Strength/Skill:

- Deadlift: find a new 1RM!!

Metcon: Chipper

- 400m Run

- 20 x Wallballs (30/20)

- 20 x T2B

- 20 x Wallballs

- 20 x Deadlifts (225/135)

- 20 x Wallballs

- 20 x Box Jumps

- 20 x Wallballs

- 20 x Burpees