WOD 03.23.2015 Monday

MOFO

10 minute EMOM

  • Odd: 5 Front Squats (80% of 5 rep max)
  • Even: 5 Push Presses (80% of 5 rep max)

* Start at 80% of 5 rep max and build slowly without failing
** Must be ON the minute, not close to the minute
*** Reps should be perfect and fast

WOD

For time:

21-15-9

  • Calorie Row
  • Thrusters, 95/65#
  • Burpee Box Jumps, 24″/20″
Core/Accessory

:20/:10 x 16, Alternating

  • Handstand Hold
  • L-Sit