Mon WOD 10.17.16

Mon WOD 10.17.16
3 Rounds:
5 Spiderman and Reach, each leg
10 Sit-Ups
15 Calorie Row
10 Wall Squats
*Take your time here – each repetition should last 10 full seconds including the pause in the bottom. Quality movement here.
Followed by…
Barbell Warmup (empty BB)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
WOD6 Rounds:
1:00 – Row for Max Calories
1:00 – Wallballs (20/14)
1:00 – Double-Unders
1:00 – Rest
Score each movement individually, recorded at the rest interval of each round. For example, add all six rounds of wallballs together for your cumulative wallball score. Post to the whiteboard


With a 10:00 Running Clock, build to a Heavy Set of 5 Back Squats

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