WOD 02.16.15 Monday

WOD

For time

  • 20 Cal Row
  • 30 Burpees to 6″ target
  • 40 Toes-to-bars
  • 50 Push Presses, 95/65#
  • 60 Double Unders

* Fitness = Substitute ABMAT sit-ups for toes-to-bars

Fitness Core/Accessory

:20/:10 x 16 Alternating

  • Hollow Rock/Hold
  • Superman
Accessory

10 min EMOM

  • 10 Wallball, 30/20#
  • 1 Rope Climb
Extra Credit MOFO

10 min OTM

  • Odd: 5 Overhead Squats, (80% of 5RM)
  • Even: 5 Bench Presses (80% of 5 RM)

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