October 7, 2015

Wednesday

WARM UP:

Coach's Choice

SKILL/STRENGTH:

1 RM Deadlift (Take 20-25 Minutes to establish)

METCON:

14 Minute AMRAP

15 Wall Balls

10 Toes to Bar

5 Pull-ups

200M Run

EXTRA CREDIT:

4 x 20 Cal Airdyne Sprints (Rest 45 between sets)

OR

4 x 15 Push-ups

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