WOD 01.23.15 Friday

WOD

For time:

  • 30 GHD Sit-ups
  • 30 Deadlifts, 225/155#
  • 30 Double Unders
  • 30 Overhead Squats, 95/65#
  • 30 Pull-ups
Accessory

On the Minute for 10 minutes

  • 10 Heavy As Possible Kettle Bell Swings, 124#/88# + 5 C2B
Extra Credit: MOFO

On the Minute for 10 minutes

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

* Start at 80% of 5RM and build slowly without failing
** Must be ON the minute not CLOSE to the minute
*** Reps should be perfect and fast