WOD: October 2nd, 2017

Warm-Up

Crossover Symmetry (Orange Band)
400 M RUN/5OO M Row/15 cal AD
Olympic Wall Squats (4 mins total)
Banded Goodmornings x20
Spiderman Lunges 50′
Side Lunges x20
Wall Squat Therapy x20
Back Squats 45/35 x10

Back Squat 10×2

Back Squat for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
#6: 2 reps
#7: 2 reps
#8: 2 reps
#9: 2 reps
#10: 2 reps

METCON

AMRAP, 10 mins
2 wall balls (FIT: 10lbs) (SC: 14/10) (RX: 20/14)
2 box jumps (FIT: 16/12″) (SC: 20/16″) (RX: 24/20″)
4 wall balls
4 box jumps
6, 6, 8, 8 and so on

Accessory/ROMWOD

1.
50 seated kb strict press (each arm, feet together)

Accumulate 5 mins plank hold

50 kb high pulls (each arm, slow & controlled)

2.
ROMWOD