WOD 02.13.2016 Saturday

MOFO

10 min EMOM

  • Odd: 5 Deadlifts, (80% of 5RM)
  • Even: 5 Thrusters, (80% of 5RM)

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

Partner WOD

For time:

  • 50 Push-ups while partner holds 225/155# deadlift
  • 50 Wallball, 20/14# to 9′ while partner holds chin over the bar
  • 50 Alternating Box Jumps, 24″/20″
Individual WOD

For time:

  • 50 Push-ups
  • 50 Wallball, 20/14# to 9′ target
  • 50 Box Jumps, 24″/20″
Extra Credit

Bench Press

  • 7 rounds of 2 at 80% every :90