11.16.2016

SWOD
Deadlift
3@70%
3@80%
3+@90%

WOD
10 Rounds
10 KB Pushups
10 KB SDHP
10 KB Swings
10 Goblet Squats
Rx 53/35

Metcon workout:
4 rounds,
1 minute on, 1 minute off with 200 m run between rounds
Wall balls (14/20lb.)
KB snatches- 10 per arm and then switch (35/53lbs.)
Bicep curls (use med or slam ball 14/20/30/40lbs. or 2 KB)
200 m run

Optional EMOM if there is enough time:
1 push up, 1 air squat, 1 pull-up
(For 1st minute do 1 rep of each, 2nd minute 2 reps of each, 3rd minute 3 reps of each, etc.)

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