January 3, 2017 

January 3, 2017

Warm Up-

500m Row, or 400m Run

2 RNFT:

5/side Spider-Man w reach

5 Strict Pull ups

5 Walkouts

5 Wall Squats

Strength-

Every 90 Seconds, Front Squat:

:00- 5 x 70%

1:30- 3 x 75%

3:00- 1 x 80%

4:30- 5 x 70%

6:00- 3 x 75%

7:30- 1 x 85%

9:00- 5 x 70%

10:30- 3 x 75%

12:00- 1 x 90%

WOD-

EMOTM for 12 Minutes:

Even- 200m Run (Adv= 300m/1 Lap)

Odd- Max Unbroken Wall Balls 20/14

*Score is Total Wall Balls

**May start Wall Balls at anytime within minute, but once ball is dropped, set stops.  No resting with Wall Ball once set has started!