Jan. 13, 2014

WOD:

Warm up: 1500m row

1. Shoulder Press

Work up to a 5RM for today

2. 6 sets of:

 15 wall ball shots (20# ball)

10 Chest to bar pull-ups

1-2 minute rest*

*If you finish under 1 minute, then rest 1 minute.  If you finish over 1 minute, rest 2 minutes

Cool down: 1500 m row

Warm up: 6:15

1. 150 x4 (failed on 5^th rep)

2. 0:52, 1:13, 1:10, 1:01, 0:56, 1:06

Took 1 minute rest between set 1 & 2, then 2 minute rests.

Cool down: 6:05