WOD 01.09.15 Friday

MOFO

10 min On The Minute

  • Odd: 3 Overhead Squats, (80% of 3RM)
  • Even: 3 Bench Presses, (80% of 3RM)

*start at 80% of 3RM and build slowly without failing

Must be ON the minute not CLOSE to the minute

Reps should be perfect and fast

WOD

14.4
14 min AMRAP

  • 60 Calorie Row
  • 50 Toes-to-bar
  • 40 Wall Balls, 20/(14# to 9 ft target)
  • 30 Cleans, 135/95#
  • 20 Muscle-ups