Monday October 3rd, 2016
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Category: WOD

Monday October 3rd, 2016

Warm up-

500m row or 50 Cal AD

3 Rounds

20 DU’s

10 AS

10 DB Box Step ups

Skill-

Back Squat (20 mins)

3-3-3-3

*4 Working sets, warm up then build to a heavy triple for the day.

WOD-

17 Min AMRAP

*RX

20 HSPU

20 Pistols

20 Pull-ups

20 Wall Balls 20/14

*Scaled

20 Hand-release push ups

20 Goblet Squats 53/35

20 pull ups/banded pull ups/jumping pull ups

20 Wall Balls

*Stick to RX or Scaled standards for this workout…..bring the INTENSITY!!

Post WOD-

100x Ab-mat sit ups

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