WOD 1/5/16

Intermediate

Strength:

Floor press –

5 x 6 @ 65%

Muscular Endurance:

4 Rounds –

250 ft Farmer carry

15 sec Supinated pull-up hold

30 sec Hollow body hold

Metabolic conditioning:

8 Minute AMRAP –

Burpee box jump over

Beginner

Strength:

Floor press –

5 x 6 @ 65%

Muscular Endurance:

4 Rounds –

250 ft Farmer carry

15 sec Supinated inverted row hold

20 sec Hollow body hold

Metabolic conditioning:

8 Minute AMRAP –

Burpee box jump over