WOD: January 30, 2015

Warm-up

Tabata Jump Rope:
:20 Fast  (Singles)
:10 Slow (Single)
16 Intervals
Then
BB Complex W/U #75/#55*
DL/HHCL/FSQ/P/PP/PJ/BSQ/OHS*
AMRAP: 5 Minutes
Strength
MOFO 5 x 7
1:00 rest between, Stick with one weight for entire workout
Overhead Squat
Bench Press
WOD
Metcon (AMRAP – Rounds and Reps)
Dead Lift  #225/#155
Clean
Front Squat
Jerk
AMRAP: 20 Minutes – Done as a set – If the bar leaves your hands start the round over.
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