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W.O.D


 

A.   Strength:

Every 2 minutes, for 10 minutes (5 sets):
Push Press
*Set 1 – 10 reps @ 55%
*Set 2 – 8 reps @ 65%
*Set 3 – 5 reps @ 75%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 rep @ 85%

B.   Metcon:

Complete as many reps as possible in 13 min
55 Wall Ball Shots (20/14lbs)
55 Alternating Dumbbell Snatches (50/35lb.)
55 Pull-Ups
55 Handstand Push-Ups

 

Earlier Event: January 19
W.O.D
Later Event: January 22
W.O.D