WOD for 23 JAN 2016

0500 and 1140ish at the Fred!

 

The Grand Opening went great!

On to business!

 

Warm up:

Every 1 min for 10 mins, alternating between:

15 Row Calories

20 Wall Balls, 20/14 lbs, 10 ft

That is not a Warm up Julie.

 

Oly:

1 Pause Squat Snatch, pick load

Every 1 min for 15 mins.

Bar pauses at knee then you complete the snatch

 

Strength:

Alt EMOM

Bench Press 7-7-7-7-7, using heaviest weight per set

Front Squat 7-7-7-7-7, using heaviest weight per set

 

 

 

 

 

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