8.14.2017

SWOD (Beginning of Wendler)
Back Squats (Percentages will be taken off of 90% of your max)
5@65%
5@75%
5+@85%

WOD
Open 17.5
10 Rounds
9 Thrusters 95/65
35 Double Unders

METCON
3 round, 50 sec per exercise, 10 sec rest
1. Russian twists
2. Rip trainer squat row
3. Alligator plank (knee to elbow)
4. Glider reach outs
5. Gliding reverse lunges
6. Walk out with push-up
7. Ball slams
8. Stand up sit-ups
9. TRX rotation reach
10. 100 m run to push-ups

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