Friday 12/11/15

NEIGHBORHOOD WOD PARTY!!!!

1.)  WARM-UP

3 light rounds

15 Air squats

15 light good mornings

Sampson stretch, Lizard, seated straddle, Puppy Dog

 Metcon (AMRAP - Reps) 10 min AMRAP

Rx:  Deadlift 225/155 Wall Balls 20/14, 10/9’    

NX:  Deadlift 185/135 Wall balls 14/10, 10/9’

BX:  Deadlift 135/85 Wall balls 14/10, 9/8’

10 wall balls

15 deadlift

15 wall balls

15 deadlift

20 wall balls

15 deadlift

25 wall balls

15 deadlift

Continue adding up with the same sequence.