WOD 02.25.15 Wednesday

MOFO

Alternating 5 sets of each exercise to completion

  • 10 Back Squat, (60% of 2RM)
  • Rest 1 minute
  • 10 Press, 60% of (2RM)
  • Rest 1 minute

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

WOD

10 min amrap

  • 3 Wallball, 20#/(14# to 9 ft target) + 3 Ground-to-overhead, 95/65#
  • 6 Wallball, 20#/(14# to 9 ft target) + 6 Ground-to-overhead, 95/65#
  • 9 + 9, 12 + 12, 15 + 15 …

Games Track – Use 30#/20# Wallball. Upon completion immediately perform 3 min max reps muscle-ups