Monday WOD 15-2-16
February 14th, 2016
Monday WOD 15-2-16
WORKOUT 13.3
MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9′ target)
90 Double-unders
30 Muscle-ups
MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 9′ target)
90 Double-unders
30 Muscle-ups
MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10 lbs to 9′ target)
90 Double-unders
30 Muscle-ups
Strength
Monday: Shoulder Press 4 x 5 reps @ 70% 1rm.
Tuesday: 5 Min EMOM 4 Clean & Jerks @ 75% of your 1 rm.
Wednesday: Back Squats 4 x 5 reps @ 70% 1rm.
Thursday 
eadlifts 4 x 5 reps @ 70% 1rm.
Friday: 5 Min EMOM 4 Snatches @ 75% of your 1 rm.
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