WOD

Wednesday

Metcon: "Dumb and Dumburp"

E4min, 5x

9 burpee box jump-overs (24/20")

15 DB front squats (50s/35s#)

15/12 cal bike or row

Virtuosity training:

3 untimed, unbroken sets of

10 good mornings (weighted)

20 box step-ups

30 glute bridges (banded or weighted)

40 sit-ups