WOD: Wednesday 10/19/16

October 19, 2016

Warm-up:

  - Front Lunge w/torso twist down turf

  - Side Lunge down turf

  - 10y Inch Worms

  2x

  - Row 250

  - 10 x SUPER SLOW Good Mornings

 

Strength/Skill:

  - Build up to a heavy 5 x Deadlift (not a max). Use this time to find a weight for the workout!

 

Metcon: 18m E3MO3M

  - 5 x Deadlift (275/175)

  - 15 x Wallballs

  - 15 x V-ups

  - Use remaining time to row for cals! Score is total cals rowed!

 

Cash-out: 4 Rounds

  - Accummulate 1m in plank

  - 25 x Russian Twists

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