Monday 1-18-16 WOD

Monday 1-18-16 WOD

A.
10 Min EMOM
3-5 Strict Pull Ups
3-5 Strict Ring Dips

Pick a number that challenges you and that you can maintain. If band use a tempo of 31x1 for the pull up and the dip.

B.
3x3 Front Squat

Build to a heavy three for the day in no more than 5 min. Once there start your first set.

C.
6 Min AMRAP
10 Wall Balls 20/30#
10 T2B
10 C&J (Ground to shoulder shoulder to overhead) 85/115#


*Fitness Part B. with Back squats & part C. with KB for C&J 25/40#