WOD: Monday 10/24/16

Warm-up:

- Stretch/foam roll

- Side lunge down turf

- Inch worms 10y

2x

- Bike 400m

- 10 x Step-ups

- 10 x Good mornings squats w/bar

Strength/Skill:

- Back Squat: find a 10RM! (ugh, sorry)

Metcon: "White" 5 Rounds

- 3 x Rope Climb

- 10 x T2B

- 21 x OH Walking Lunge (45/25)

- 400m Run

Additional Work:

- Snatch Pull: work up to 1x2 @ 100%

- Power Snatch: start back at the beginning and find a 1RM for the day!

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136 Rt. 50 Seaville,

New Jersey  08230

(609) 309-7733