Monday WOD

Warm-up
Warm-up
Row 500m

2 Rounds:
– 10 PVC Around the Worlds (ea direction)
– 10 Banded Pull Aparts
– 10 Banded Good Mornings (Heavier Band)
– 5 Yoga Push Ups
– 10 Single Leg Deadlifts – ea leg

Metcon
Metcon
10-8-6-4-2 reps NOT for time of:
– Deadlift
– Bench Press

*You choose the weight. Attempt to go as heavy as possible for each set. Rest as needed to maximize loading.

– Score is heaviest set of each added together. Heaviest Bench + Heaviest Deadlift

Midline
Metcon
2 Rounds:
– 30 Sec Plank Hold
– 30 Sec Left Side Plank Hold
– 30 Sec Right Side Plank Hold
– ME Hollow Rocks

— Rest 1 – 2 min between rounds

– Score ea round in number of unbroken, "connected" hollow rocks

— Plank holds are on elbows