WOD 01.07.15 Wednesday

Be sure to check out the Wellness Seminars this week!

Wednesday, January 7th at 3KHQ at 7:30pm
Saturday, January 10th at 3K Carmel at 1:00 pm

MOFO

Alternating 5 sets of each exercise to completion

  • 10 Deadlifts, 60% of 2RM
  • Rest 1 minute
  • 10 Thrusters, 60% of 2RM
  • Rest 1 minute

* Start at 60% of 2 Rep Max and build slowly without failing.

** Must be ON the minute, not “close to the minute”.

*** Reps should be perfect and fast.

WOD

12 min AMRAP

  • 15 Snatch, 75/55# + 15 Box Jumps, 24″/20″
  • 15 Snatch, 95/65# + 15 Box Jumps
  • 15 Snatch, 115/75# + 15 Box Jumps
  • 15 Snatch, 135/95# + 15 Box Jumps
  • Max Effort Snatches, 155/105