WOD 01.16.2016 Saturday

MOFO

10 min EMOM

  • Odd: 3 Deadlifts, (80% of 3RM)
  • Even: 3 Thruster, (80% of 3RM)

* Start at 80% of 3RM and build slowly without failing
** Must be ON the minute not CLOSE to the minute
*** Reps should be FAST and PERFECT

WOD

27-21-15-9

  • Cal Row
  • Burpees over the rower
Accessory
  • Pull-up/Dip Complex – Charlie

20 min EMOM

Goal: 5 Strict Pull-ups + 5 Strict Ring Dips