Monday 4.24.17

 

CrossFit WOD

Back Squat Heavy 6 Rep
10 Min to reach

Then

EMOM10
Min 1: 4 Back Squats 85-90% of 6 rep max
Min 2: 8 Box Jump

3RNFT
10 Pistols each side
30 sec. wall sit with wall ball
1 Minute Chinese Plank

Mobility:
Barbell Calf Mash
Barbell Quad Mash
PVC IT Mash

---

SWEAT

E2MOM: 5x
Back Squat
(12.12.10.10.8)
20: KB Swings

E2MOM: 5x
Deadlift
(12.12.10.10.8)
10: Slam Balls

E2MOM: 5x
Goblet Squats
(12.12.10.10.8)
15: Wall Balls

E2MOM: 5x
90 second wall-sit

50: Burpees for Time!