WOD 9.6.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Back Squat (20 Rep Max )

20 RM increases your ability to carry working load through WOD’s, 4 weeks we will work off of this premise. If you get to 10 reps and realize it is too light, abort and increase load for next attempt.

Metcon

World Wide WOD – #1 (Time)

500M Row

3 Rounds

25 Pull-ups

7 Shoulder to Overhead (135/95)

RX + = 155/105

Scale to 95#/65#

(Bar from the Ground)

Cool Down

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