wod

2/16/2015

By February 16, 2015 No Comments

WOD
PreWOD

Met Con
2/16/2015

Warm up: Dynamic

Strength: 10 min EMOM @ 70% 1RM back squat

Odd minute – 5 Back squats
Even minute – 3 Front squats

Wod: EMOM Ladder – Start with 1 rep of each

movement and increase by 1 rep each minute

until you cannot complete the work in given minute.

Thrusters (95/65)
Pull ups

Cash out: 4 round Tabata of:

Sit ups
Flutter kicks
Leg levers

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