WOD 7/2/14

WOD 7/2/14



1) Find 1RM OHS


2) 5 x 7 Back Squats, across


3) 2 x 10 Deadlift


4) Metcon

EMOM x 15

Min 1: 7 OHS w/ 3 sec pause at bottom (you choose weight)

Min 2: 45 sec Plank Hold 

Min 3: 7 Strict C2B Pull Ups

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Core/Cardio Club (Recommended 3x/wk, NOT every day)

"Fat Annie"

50-40-30-20-10

Double Unders

Sit Ups w/ Weight Vest

*Write "CA/CO" next to your name on the board if you completed this for the day