WOD, November 16, 2012

Workout Of The Day

Backsquat

3-3-3-3-3, then:

Death by:

Wallballs 20/14

10 Meter sprint

Post time to BTW

* Complete 1 wallballs and 1 ten meter sprint the first minute, 2 wallball and 2 ten meter sprints the second minute, 3 and 3 the third minute. Continue with this progression for as long as possible. Once you cannot complete both movements in the 1 minute time frame, continue the progression with just wallballs until you are unable.

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Metcon

25 minute AMRAP:

Run 150m with medicine ball 20/14

15 Wallballs 20/14

10 Medicine ball sit ups 20/14

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