WOD: Wednesday 4/19/17

Warm-up:

- Stretch/foam roll

- 10 x Good mornings w/bar

- 10 x Power clean and press w/bar

- 1 Turf length: butt kickers, high knees, cherry pickers, backwards run, shuffle + reverse shuffle

- 200m Run

Strength/Skill:

- Power Clean: work up to 95% of most recent 1RM, then complete 3x2 @ -5/-10kg

Then, 3 Sets

- 6 x Single-leg RDLs w/Kettlebell (8 per leg)

- 90s Plank

Metcon: Choose 1

- Test 1-mile Run

- Test 2k Row

(this is a max effort test - leave nothing in the tank)

Cash-out:

- Tabata double unders!