WOD 10316

Where are you trick or treating tonight?

Two Rounds:
Leg Swings - 10 Reps per leg
Inch Worm Progression - 3 Reps
Hand Release Push Up - 10 Reps
Air Squats - 10 Reps
Air Squats - 10 Reps - Hold Bottom 3 sec

Mobility
PVC Pass Through
PVC Shoulder Opener
PVC Shotgun Stretch
LAX Hamstring on Box
LAX Shoulder on Wall
Squat Hold - Squat Rack

Push Press

Every 90 secs, for 15 minutes (5 sets of each):
Station 1 – Push Press x 5 reps

Station 2 – Single-Arm Dumbbell Row x 5 reps each arm

Metcon (Time)

For Time:

400m Run
15 Squat Clean 95/65
200m run
12 Power Clean 95/65
200m Run
9 Thruster 95/65
400 m Run

Cash Out

200 Double Unders or 50 double attempts

Out of Town WOD

6 rounds
300m Row OR 400m run
15 Burpess
5 Pull-ups OR pushups if pullups unavailable
3 min rest

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource MobilityWOD