WOD 01.05.15 Monday

Performance

MOFO

10 min EMOM

  • Odd: 5 BSQ, (80% of 5RM)
  • Even: 5 Press, (80% of 5RM)

WOD
13.4 – 7 min AMRAP

  • 3 Clean & Jerk, 135/95# + 3 T2B
  • 6 Clean & Jerk + 6 T2B
  • 9 Clean & Jerk + 9 T2B

Continue adding 3 reps for 7 minutes

Extra Credit
EMOM 10 Minutes

  • 7 Wallball, 30/20#
  • 1 Rope Climb

Fitness

Back Squat
5 x 5 Every 2 Minutes, work up

WOD
12 min AMRAP

  • 9 Burpees
  • 12 Wallball
  • 15 Sit ups