Crossfit Paleolith

WOD

Monday Dec 5th, 2016

Warm-Up
Follow the coach

SWOD
A. Back Squat
15, 12, 12, 15 reps
Rest 90sec – 2 minutes b/t sets

Metcon
Every 2 minutes for 12 total minutes (6 rounds)
10 Barbell Front Rack Reverse Lunge
5 Burpees Over Bar
**Add 1 repetition per round, if all reps are not completed in the 2 minute round then drop back to 5 reps on the following round

Extra Optional
3 Rounds
A1. Sled Drag 40ft
A2. GHD Back Extension Hold 30-60sec
A3. Wtd Hollow Hold 20-40sec
A4. SL Defficit Calf Raise (weighted if able) 8-12