October 14th WOD

October 14, 2016

Friday

ANNOUNCEMENT: 

RX PROGRAM

WARM UP:

400 m Row/Run

Empty Barbell

20 Deadlift

20 Bench Press

STRENGTH:

1 RM Bench

METCON:

PARTNER WOD

2 Rds

100 Wall Ball Shots 20/14

4 100 m Farmer Carry Ea. 53/35

30 Burpees Pull ups

ACCESSORY:

Abs

Bring Sally Up

Sit Ups

Stretches

Cobra

Sphinx

Straddle

Scorpion

Couch 

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MODWOD PROGRAM

WARM UP:

400 m Row/Run

Empty Barbell

20 Deadlift

20 Bench Press

STRENGTH:

1 RM Bench

METCON:

Partner WOD

2 Rds

100 Wall Ball Shots 20/14

4 100 m Farmer Carry Ea. 53/35

30 Burpees Pull ups

ACCESSORY:

Abs

Bring Sally Up

Sit Ups

Stretches

Cobra

Sphinx

Straddle

Scorpion

Couch