11.14.2016

SWOD
Back Squat (New Working Max)
3@70%
3@80%
3+@90%

WOD
15 Minute AMRAP
10 Back Squats 95/65 (From the ground)
Every 10 reps increase your weight. Men by 20 Pounds and women by 10 pounds
Every 3 Minutes Run 200 Meters

METCON
Metcon: 30 sec on, 20 sec. Rest/transition and 1 minute rest between rounds
1. Squat w/ glute step-up
2. Walking planks
3. Elevated lunges (rt)
4. KB Clean and press (rt)
5. Elevated lunges (lft)
6. KB Clean and press (lft)
7. Box jumps
8. TRX squats
9. Slam ball push-ups with throw
10. Flutter kicks

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