WOD - Monday, 2.2.15

Saturday's results. Of course I erased today's and forgot to take a photo. For those of you who have been confused, we have the same programming Saturday AM at 9 and at 10.


Warm Up

10 Air Squats

5 Strict Pull Ups

10 Jumping Squats

10 Push Ups

10 Empty Bar Thrusters

5 Strict Pull Ups


Strength: In 20 minutes:

4x3 Front Squat as heavy as possible:

First working set at 85% of 1RM Front Squat





Thrusters (95/65)

Pull Ups

*15 minute cap.  Scale accordingly


Fitness Frantastic

Same Warm Up as Group except replace thrusters with wall Balls


Wall Balls and Pull-Ups 

* For those of you who like to double up class with group and Fitness. DO NOT do pull-ups in the fitness class. Replace the Pull Ups with Deadlifts using the same barbell