WOD 01.17.15 Saturday

MOFO

Alternating 5 sets of each exercise to completion

  • 7 Back Squats, 70% of 2RM
  • Rest 1 minute
  • 7 Presses, 70% of 2RM
  • Rest 1 minute

* Start at 70% of 2RM and build slowly without failing
** Reps should be perfect and fast

WOD

:30 on/:30 off x 6 rounds

  • Power Clean, 135/95# (scale for touch-and-go)
  • Burpees to 6″ target
  • Box Jump-overs, 24″/20″
Extra Credit
  • Pull-Up/Dip Complex

* 12 min cap to perform all 6 grip variations on C2B