Monthly ArchivesJanuary 2014

AWYA standard

“AWYA”
75 Wall Balls (20/14)
50 DU’s (150 Singles)
10 MU’s (20 C2B)
Rest 5 Minutes
50 Wall Balls
40 DU’s (120 Singles)
8 MU’s (16 C2B)
Rest 5 Minutes
25 Wall Balls
30 DU’s (90 Singles)
6 MU (12 C2B)

Travel WOD:
Air Squats, DU’s, Burpees:  Same Rest Time As WOD

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Fluffy standard

Strength: Warm-Up then in 15 Minutes:
Find Your Max Of: 1 Power Clean + 2 Front Squats + 1 Jerk
“Fluffy”
5 Rounds:
5 Power Cleans (155/115)
10 CF Box Jumps (24/20)
15 DU’s (45 Singles)
5 Lateral Barbell Burpees

Travel WOD:
10 Minute AMRAP
5 DB Hang Cleans
10 Lunges (L+R=1)
15 DU’s
5 Burpees

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