January 12, 2017

STRENGTH: Take 15 minutes to build to a 1 RM STRICT press

WOD: 15 x Double Unders as Buy In (this doesn’t increase)
Kettlebell Swings- increases by 5’s
Wall Balls- increases by 5’s
– R1: 5 reps, R2: 10 reps, R3:15 reps, R4: 20 reps, R5: 25 reps, R6: 30 reps
Round 1 (0:00 to 1:00): you have 60 secs, rest any remaining time
Round 2 (1:00 to 2:30): you have 90 secs, rest any remaining time
Round 3 (2:30 to 4:30): you have 120 secs, rest any remaining time
Round 4 (4:30 to 7:00): you have 150 secs, rest any remaining time
Round 5 (7:00 to 10:00) you have 180 secs, rest any remaining time
Round 6 (10:00 to 13:30): you have 210 secs, rest any remaining time