WOD Monday January 8th

10 MORE DAYS TO GET SIGNED UP!! The Havoc Games are coming January 27th! Teams of 2! Click for more info!

Warm up: 1 minute in the bottom of a squat, 10 Back Extensions, 10 sit ups

1. Every 3 minutes one set of Front Squats: (15 minutes total)

9, 7, 5, 3, 1

*Start your set of 10 between 60-70% of your max and work up in weight

2. As many Rounds as possible in 6 minutes:

6 Thrusters

6 Pull ups

Rest 3 Minutes

As many Rounds as possible in 3 minutes:

3 Thrusters

3 Pull ups

 

 

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