WOD 10.17.14

Main – CrossFit

Warm-up

400M Run

10 Squats

10 GHD Sit-ups

10 GHD Back Extensions

300M Row

Frankensteins

Fanny Whackers

Inch Worm

10 GHD Back Extensions

10 GHD Sit-ups

Weightlifting

Deadlift (4 X 3 – DOUBLE OVERHAND GRIP)

Metcon

12 Min DL and Box Work (AMRAP – Rounds and Reps)

12 Minute AMRAP:

5 Dead-lift at 60% of 1RM

10 Box Jump (STEP DOWN) – 30/24

15 Ring Dips

No STEP Ups for RX

Cash Out

30 Hollow Rocks

Cool Down

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