WOD 12.14.2015 Monday

MOFO

Alternating 5 sets of each exercise

  • 7 Front Squats, (70% of 2 rep max)
  • Rest 1 min
  • 7 Push Press, (70% of 2 rep max)
  • Rest 1 min

* Start at 70% of 2 rep max and build slowly without failing
** Must be ON the minute, not “close to minute”
*** Reps should be FAST and PERFECT

WOD

3 minutes for as long as possible:
0:00 – 3:00

  • 2 rounds: 8 Burpees to 6″ target + 8 Toes-to-bars (sub: ball slams)

3:00 – 6:00

  • 2 rounds: 10 Burpees to 6″ target + 10 Toes-to-bars

6:00 – 9:00

  • 2 rounds: 12 Burpees to 6″ target + 12 Toes-to-bars

Continue adding 2 burpees + 2 Toes-to-bars to each set every 3 min for as long as possible