WOD 03.11.15 Wednesday

MOFO

Alternating 5 sets of each exercise to completion

  • 10 Overhead Squats, (60% of 2 rep max)
  • Rest 1 minute
  • 10 Bench Presses, 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

5 Rounds for time

  • 20 Kettle Bell Swings, 70/53#
  • 20 Box Jumps, 24/20″
Extra Credit
  • 2 x 400 meter sprint 1:1 work:rest
  • 2 x 200 meter sprint 1:1 work:rest