22nd October 2019
WOD WOD, October 23, 2019
Mid Week MAX OUT
Back Squat (Weight)
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
Work up to a heavy single Back squat
*No more then 7 x total sets required