WOD 11/11/2013

Congratulations to our HOA Athletes for an amazing competition weekend!


1) 5X4/8 Front Squat/Back Squat @ 75% of 1RM FS – rest 60 sec.


4 rounds for calories and reps of:

60 sec ME For Reps/Calories Depending on Round
-Round 1: Row for Calories
-Round 2: Wall-Balls
-Round 3: Row for Calories
-Round 4: Double Unders
Following each Round,
ME UB C2B Pull-ups
-Rest Up to 2 Minutes