January 27, 2015

WOD

Strength – Front Squat + Thruster

Everyone – 5×[email protected]% of Front Squat max

then

Single Leg Deadlifts (Skater Squats)

Everyone – 4×8 each leg – choose a weight that is challenging but allows you to finish all 8 reps

Met Con – 10 min EMOM

Health – Odd minutes 3 Burpees

Even minutes 8 Wall Balls 10/6

Fitness/Performance – Odd minutes 5 Burpees

Even minutes 10 Wall Balls 20/14

*Every minute add 1 Burpee and 2 Wall Balls until you finish the 10 minutes, or you can’t finish the reps within the minute.