WOD Wednesday 9/12/15

Warm-up 2x
20 swings
10 lunges
30sec good morning stretch
2x
2:30min reach the wall
2:30min ball juggling

Deadlift (5×1)
10min to warm up to 90%
e2mom10
1 dl @90%+ 110kg
*increase weight as needed

Metcon (No Measure)
weighted lunges 3×10
(5 each leg)

Metcon (AMRAP – Reps)
amrap 4
40 thruster 20/15
remaining time max cal row
3min rest
amrap 4
40 thruster 20/15
remaining time max reps swings 24/16
RX

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