WOD 01.11.2016 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

Partner WOD

For time:

  • 150 GHD Sit-ups (200 abmat sit-ups)
  • 150 Burpees to 6″ target

* Partition as needed
* Must be full range of motion GHD or do abmat

Individual WOD
  • 50 GHD Sit-ups
  • 75 Burpees