WEDNESDAY 11-9-16

WARM UP 3X
1 min Jump rope
10 Air squats
10 mountain climbers
10 Sit ups
10 scapula push ups

STRENGTH
BACKSQUAT
80% X 4-4-4-4-4

SKILL
2 MIN MAX DU

WOD
FOR TIME
50 WALLBALLS 20/14

 

POST WOD

1 Mile run
CORE WORK

3X

15 WEIGHTED situps

20 Russian twist

10 back extension

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