January 15, 2014

By January 14, 2014 wod

Workout of the Day
Back Squat
8-6-4-2
Increasing weight
Add # for total score
then
4 RFT
20 Balls Slams 30/20#
20 Plyo Push Ups (10 per arm)
20 OH Lunge (with Slam Ball) 30/20#

Strength
Barbell-free metcon
(20 minutes or less in length, use ketlebells, rowers, running, wall balls OK)

Post your scores to the Whiteboard.

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