Crossfit monolith

WOD

Thursday Sep 15th, 2016

WU-WOD
Run/Row/Bike 5 min
10 min mobility

Strength/Skill
Powell raises 3×10 reps
lsit hold 4 sets 15 – 20 seconds

MetCon
10 min EMOM:
Odd: Row 1:00 min All out
Even: Rest 1 min

1 min rest

10 min EMOM:
Odd: 1:00 Shuttle Sprints
Even: 1:00 min rest