October 12, 2016

Wednesday’s WOD:
Strength/WOD Prep
4 Rounds

20 Glute Bridges

15 Band Good Mornings

10/10 OH-Walking Lunges 45/35#

5/5 KB RDL

Hero WOD:

“Brian”

Three rounds for time of:
15 foot Rope climb, 5 ascents
185 pound Back squat, 25 reps