WOD: Wednesday 10/19/16

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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136 Rt. 50 Seaville,

New Jersey  08230

(609) 309-7733