WOD414 - Thursday, October 15th

RX

1. Mobility
Samson Stretch, 2min./side
Puppy Dog, 4min.

2. Warm-up
3 Rounds
15 Empty Bar Good Mornings
15 Pull-ups
15 Empty Bar Overhead Squat

3. MetCon
 AMRAP 9 Minutes:
Max Reps Shoulder to Overhead, 95/65lbs
20 Single-unders
Max Reps Front Rack Lunges, 95/65lbs
5 Burpees

RX+
 AMRAP 9 Minutes:
Max Reps Shoulder to Overhead, 115/85lbs
20 Double-unders
Max Reps Front Rack Lunges, 115/85lbs
5 Burpees

4. Accessory
Accumulate 7 minutes of wall-sits at parallel – hands must stay above hips.
Complete faster than week 1, and in less sets overall.

SCALED

1. Mobility
Samson Stretch, 2min./side
Puppy Dog, 4min.

2. Warm-up
3 Rounds
15 Good Mornings w/ PVC
15 Assisted Pull-ups
15 Overhead Squat w/ PVC

3. MetCon
 AMRAP 9 Minutes:
Max Reps Shoulder to Overhead, 65/35lbs
20 Single-unders
Front Squats, 65/35lbs
5 Burpees

4. Accessory
Accumulate 7 minutes of wall-sits at parallel – hands must stay above hips.
Complete faster than week 1, and in less sets overall.