WOD 9.8.15

Announcements

World Wide WOD – link and code:
http://www.thegaragegames.com/events/world-wide-wod-global-aftermath-2/

SILOSsaves

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Front Squat (5 @ 70%, 5@ 80%, 10 @ 80%)

Metcon

Rowing Wall Balls AMRAP (AMRAP – Reps)

20 Minute AMRAP –

Row 400M, then Wall ball for max reps. Max reps means the moment the wall ball stops in its movement pattern, you have maxed out. This is a catch squat and explode and release movement, no pause.

20#-14# ball

Score is ONLY the Wall Ball Cumulative reps. Post how many rounds completed to notes. Hurry or take your time on the row, your call.

Cool Down

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