WOD 01.11.2017 Wednesday

Weightlifting

Front Squat

  • Heavy Single
  • 90% x 1
  • 95% x 1

Press

  • 2 Rep Max
  • 95% x 2
  • 90% x 2
WOD

10 min EMOM

  • 10 Wallball, 20/14# to 9′ (Rx+ 30/20# to 10′)
  • 1 Rope Climb

* Sub 5 kipping or strict pull-ups for rope climb
** NO BUTTERFLY PULL-UPS FOR THIS WOD

Accessory

3 rounds

  • 15 Weighted Hip Ext w/2 sec pause
  • 100′ Double KB Overhead Carry

* Choose a weight that allows for a hollow midline