WOD For 013119

Skill -Squat Mobility

Strength: Backsquat/Wallball Intervals

5 Rounds

5 Back Squats (HEAVY as Possible)

30 Sec Rest-

20 Unbroken Wallballs (any weight)

-2 Min Rest-

*Think of your “Score” as the weight you choose for the back squats- use the same weight for all 5 sets

Metcon:

3 Rounds For Time (12 Min Cap)

20 Russian Swings

20 Abmat Situps

200 Meter Run

L1: 70/50

L2: 50/35

L3: 35/25

L4: 25/20, 15 Sit-Ups, 100m Run