WOD for 06 JAN 2017

0500 and 1140ish at the Fred

 

Warm up:

4 rounds, 20 secs per station, of:

Double Under Rest 10 secs

Burpee Rest 10 secs

 

WOD:

For time:

100 Pull-ups

100 Air Squats

100 AbMat Sit-ups

100 Wall Balls, 20/14 lbs

 

Holy crap.

 

Strength:

Alt EMOM x 10 min

Shoulder Press 5-5-5-5-5, using heaviest weight per set

Back Squat 5-5-5-5-5, using heaviest weight per set

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