WOD 01.10.15 Saturday

MOFO

Alternating 5 sets of each exercise to completion

  • 7 Front Squats, 70% of 2RM
  • Rest 1 minute
  • 7 Push Press, 70% of 2RM
  • Rest 1 minute

* Start at 70% of 2RM and build slowly without failing.

** Must be ON the minute, not CLOSE to the minute.

*** Reps should be perfect and fast.

WOD

Open WODs 11.6/12.5

  • 100/65# Thruster, 3 reps
  • 3 Chest to bar Pull-ups
  • 100/65# Thruster, 6 reps
  • 6 Chest to bar Pull-ups
  • 100/65# Thruster, 9 reps
  • 9 Chest to bar Pull-ups
  • 100/65# Thruster, 12 reps
  • 12 Chest to bar Pull-ups
  • 100/65# Thruster, 15 reps
  • 15 Chest to bar Pull-ups
  • 100/65# Thruster, 18 reps
  • 18 Chest to bar Pull-ups
  • 100/65# Thruster, 21 reps
  • 21 Chest to bar Pull-ups…