WOD 11.14.2016 Monday

Strength

Back Squat

  • 5 Rep Max
  • 95% x 5
  • 90% x 5
Metcon

5 Rounds for time

  • 12 Wallball, 20/14# to 9′
  • 12 Kettlebell Swings, 53/35#
  • 12 Burpees to 6″ target
Core/Accessory

4 Rounds

  • 7 Hollow Rocks
  • 7 V-ups
  • 7 Side-to-sides over parallettes (over and back is 1)
  • 7 Second Hollow Hold
  • Rest 1 minute