WOD 01.19.15 Monday

Warm Up:
  • 500 meter row
  • 15s (8 movements)
WOD
  • 50-40-30-20-10 Wall Balls 20/14#
  • 20-16-12-8-4 Chest-to-bar Pull-ups
Games Track
  • 10-8-6-4-2 Muscle-ups
Fitness
  • 20-16-12-8-4 Ring Rows
Accessory
  • 5 Rope Climbs
  • 50 GHD Sit-ups
  • 5 Rope Climbs
Extra Credit

MOFO – 10 Minute EMOM

  • Odd: 5 Overhead Squat (80% 5 Rep Max)
  • Even: 5 Bench Press (80% 5 Rep Max)