WOD: Wednesday 12/21/16

Warm-up:

- Foam roll

- 30s Quad stretch against wall

- 10 x SLOW Good morning

- 10 x Tempo squats w/bar (5s down/5s hold/5s up)

- 10 x Single leg glute bridges

2x

- 250m Row

- 15 x Jump Squats

- 30 x Singles

Strength/Skill:

- Snatch-grip deadlift: 5x5

Metcon: 3 Rounds (rest 2m between)

4m AMRAP

- 15 x Wallballs (30/20)

- 10 x C2B Pull-ups

- 15 x Burpees

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New Jersey  08230

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