09.10.2015 WOD

A. Mobility

B. Warm-up

500m Row
Followed by Kang Squats (45/35)

C. Strength

Back Squats
5-3-3-1-1
Establish a new 1RM as we will be starting a new Squat Cycle next week.

D. Met-Con

8 Wall Balls 20lb/14
8 KB Swings 53lb/35lb
8 Hand Release Push-Ups
8 min AMRAP

Score = Total reps