January 23, 2015

Friday

PARTNER WOD DAY!!!!  Bring a friend for FREE to try out today's WOD

"Tag Team Fight Gone Bad"

Wall-ball, 20 pound ball, 10 ft target / 14 pound ball, 9 ft target (Reps)
Sumo deadlift high-pull, 75 pounds/ 55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds/ 55 pounds (Reps)
Row (Calories)

*Each Partner does 1 minute of each movement. Example...partner 1 completes max wallballs in 1 minute and then partner b completes their 1 minute of wallballs. 

Post-WOD

3 x 15 GHD sit-ups

3 x 15 Back Extensions 

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