WOD 03.18.2015 Wednesday

WOD

14 min AMRAP

  • 60 Calorie Row
  • 50 Push-ups
  • 40 Ball Slams, 35/25#
  • 30 Toes-to-Bar
  • 20 Chest-to-Bar Pull-ups
Accessory

10 Minute EMOM

  • 12 Kettlebell Swings, 124/88# or HAP
  • 6 Handstand Push-ups (Goal = strict)
Extra Credit MOFO

Alternating, 5 sets of each exercise to completion

  • 10 Front Squats, 60% of 2 rep max
  • Rest 1 minute
  • 10 Push 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