Wednesday 11-04-15 WOD

Terrance taking some time to roll out his junk after one of the workouts at the Starke Games. Looks painful buddy but good on ya. 

Wednesday 11-04-15 WOD

CrossFit & Fitness:

A.
20 Min Build

Build to a heavy 5 back squats for the day and finish with a split jerk or snatch balance for each set.
If you reach a max before the 20 min time cap drop to 85% and keep it going.

B.
6 Min AMRAP
10 OHS 95/135#
10 Pull Ups

Fitness:
A.
Build to a heavy 5 back squats from the rack for the day. If you reach a max before the 20 min time cap continue to perform sets of 5 @ 85% the the days max 5.

B.
5 Min AMRAP
10 Wall Balls 14/20 9/10'
10 Double Bell Front Squats 30/50#