WOD: Wednesday 1/4/17

Warm-up:

- 30s Quad Stretch against wall

- Foam roll

- 10 x Pass-through

2x w/bar

- 10 x Deadlift

- 10 x Bent-over row

- 10 x Hang clean

- 10 x Strict press

- 10 x Back squat

Strength/Skill:

- Strict Press: 5x3

- Bent-over Row: 5x8

Metcon: 2 Rounds

- 500m Row

- 35 x Wallballs (20/14)

- 25 x HSPU

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136 Rt. 50 Seaville,

New Jersey  08230

(609) 309-7733