Wednesday 11/15/17

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Wednesday

Warm Up / Mobility: 200m row, 10 goblet squats, 10 banded good mornings x3

Strength: Front Squat

5@70%, 5@75%, 4@80%, 4@85%, 3@90%

then 3 x 1 2 sec Paused squats @ 85%

    

WOD

Complete AMRAP in 5 mins of:
4 Front Squats (155/105 lbs)
8  Handstand Push-Ups

Rest 3 minutes, and then…

Complete AMRAP in 5 mins of:
10 T2B
15 KB Swings (1.5/1)
30 Double-Unders

Rest 3 minutes, and then…


 Complete AMRAP in 5 mins of:
10 Front rack Lunges(rt+lft=2reps)(95/65)

10 Cal Row

*Record 3 separate scores for each AMRAP

Extra Credit

 2min wall sit passing med ball

Mark Hall