WOD: Wednesday 3/22/17

March 22, 2017

Warm-up:

  - Stretch/foam roll

  - 10 x Good mornings w/bar

  - 10 x Hip bridges w/kb

  2x

  - 1 x Suicide sprint

  - 10 x NPU Burpees

  - 10 x Ring Rows

 

Strength/Skill:

  - RDLs: 6x5 at heaviest power clean

 

Metcon: 3 Rounds (15m Time Cap)

  - 400m Run

  - 20 x Wallballs (30/20)

  - 15 x C2B Pull-ups

 

Cash-out:

  - 100 Double unders (1 x burpee every time you mess up)

  - 300 Singles (2 x burpees every time you mess up)

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