WOD 02.13.2015 Friday

MOFO

10 min ON the minute

  • Odd: 3 Front Squats, (80% of 3 Rep Max)
  • Even: 3 Push Presses, (80% of 3 Rep Max)

* Start at 80% of 3 Rep Max and build slowly without failing
** Must be ON the minute, not close to the minute
*** Reps should be perfect and fast

WOD

12 min AMRAP

  • 75 Wallball, 20#/14# to 9′ target
  • 50 Power Cleans, 135/95#
  • 25 Muscle-ups (sub Bar Muscle-ups, Chest-to-bars or Pull-ups)
Extra Credit

:20/:10 x 16 Alternating

  • Thrusters, 95#/65#
  • Burpees to 6″