WOD 01.18.2016 Monday

MOFO

EMOM for 10 minutes

  • 5 Front Squats
  • 5 Push Press

* Start at 80% of 5 rep max and build slowly without failing
** Must be ON the minute not CLOSE to minute
** Reps should be FAST and PERFECT

WOD

For time:

  • 50 Wall Balls 20/14# to 9′
  • 50 Pull-ups
  • 50 Med Ball Cleans
Extra Credit

3 x 1′ Weighted Planks