WOD 01.16.15 Friday

MOFO

10 min OTM

  • Odd: 3 Front Squat, (80% of 3RM)
  • Even: 3 Push Press, (80% of 3RM)

* Start at 80% of 3 rep max and build slowly without failing
** Must be ON the minutes not CLOSE to the minute
*** Reps should be perfect and fast

WOD

Open WOD 13.5

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:

  • 100 pound Thruster, 15 reps
  • 15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:

  • 65 pound Thruster, 15 reps
  • 15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.