WOD: Wednesday 11/15/17

Warm-up:

- Stretch/roll

- 15 x Good morning

- 15 x Hip Bridges

2x

- 100 x Singles

- 15 x Step-ups

- 15 x KB Swings

Strength/Skill:

- Deadlift: 5x6

Metcon: 4 Rounds for Time!

- 10 x Deadlift (225/135)

- 20 x Ring Dips (scale with band or push-ups)

- 30 x Box Jumps (24/20)

Cash-out: 10m Goal Work

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136 Rt. 50 Seaville,

New Jersey  08230

(609) 309-7733