WOD 15 NOV 2017

WEIGHTLIFTING

1RM OVERHEADSQUAT

*15 MIN TO BUILD TO A 1RM OHS

4 RFT:
-8 Toes-to Bar
-12 Overhead Squats
-16 Box Jumps
-200m RUN
Rx+ 30/24” & 125/85#
Rx 24/20” & 95/65#
S1 75/55#
**16min Time Cap

Mobility
-Pigeon Stretch
-Scorpion Stretches

Core Cashout
3 Sets:
-40 Plank Twists
-10 Ring Leg Raises