WOD 02.11.2015 Wednesday

MOFO

Alternating 5 sets of each exercise to completion

  • 10 Overhead Squats, (60% of 2 Rep Max)
  • Rest 1 minute
  • 10 Bench Press, (60% of 2 Rep Max)
  • Rest 1 minute

* Start at 60% of 2 Rep Max and build slowly without failing
** Reps should be perfect and fast

WOD

:30 on/:30 off for 6 rounds

  • Rope Climbs (sub w/ pull-ups, if necessary)
  • Kettle Bell Swings, 70/53#
  • Box Jump Overs, 24″/20″
Extra Credit

:20/:10 x 16 Alternating

  • Calorie Air Dyne
  • Burpees to 6″ target