MONDAY WOD 1.28.19 – CrossFit Vital
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MONDAY WOD 1.28.19

27
Jan

MONDAY WOD 1.28.19

LIFT
Back Squat Recovery
4 Rounds (16 Min)
5 Back Squat
10 DB Bent Over Rows
1:00 Plank
R1 40%
R2 50%
R3 50%
R4 60%
*Do the DB Rows as heavy as possible. 10 Each Arm.
*QUALITY over speed on this part.

METCON
1:00 Wall Ball 20/14
1:00 Doubles
2:00 Wall Ball
2:00 Doubles
3:00 Wall Ball
3:00 Doubles



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