Tuesday WOD 1/31/17

10 min EMOM

3 Front Squats@75% of 1 RM

Then:

“Twofer”

(Teams of 2)
10 Min AMRAP
30 Cal Row
30 Pull Ups
30 SDHP (95/65)

5 min rest

(Teams of 2)

10 Min AMRAP
30 Box Step Ups (95/65)
30 Sit Ups
30 Front Rack Lunges (95/65)

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Monday WOD 1/30/17

15 min to find 1 RM Jerk (from rack)

Then:

“Penance”

10-9-8-7-6-5-4-3-2-1

Clean and Jerk (135/95) even

Squat Cleans (135/95) odd

*30 DU’s in between rounds