Feeling very patriotic this weekend.

So, I programmed a HERO WOD.  Since my group is still mostly beginners, we set a 10 min mercy killing!

Jan. 12th WOD

Jan 12^th 2014

 

Warm Up

21-15-9

• Air Squats
• Pull-Ups/Body Rows

Lifting Movement

• Front Squats From the Floor
• 3 ( 4-4)

WOD “COE”

Ten rounds for time

• 95 pound Thruster, 10 reps
• 10 Ring push-ups