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22nd October 2019

WOD WOD, October 23, 2019

Mid Week MAX OUT

Back Squat (Weight)
15min clock

Work up to a heavy single Back squat

*No more then 7 x total sets required

Metcon (5 Rounds for reps)
Cardio Option

Every 3 MOM x 5 Sets

Row 500/400m aiming for negative splits

Metcon (AMRAP – Reps)
AMRAP 15

10-20-30-etc Wall balls
*100m Walk w/ medball after each set

*Score is total wall ball reps
*Hold medball anyhow on walk
*Who can not let the ball touch the ground?

OPTIONS

WB : Reduce Load / Goblet Squat

COOL DOWN
Quads / Hips / Back

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