WOD: 1.30.15

Fools take a knife and stab people in the back.  The wise take a knife, cut the cord, & free themselves from fools.

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Dynamic Effort Lower Body:

  • Box Squat with green band @55% of 1RM for 5 sets of 5 reps

  •  Sumo Deadlift with green band 1RM

 

Fitness: ‘Baseline Workout’

For time:

  • Row 500m

  • 40 Squats

  • 30 Sit-ups

  • 20 Push-ups

  • 10 Pull-ups

 

 

Performance:

2 Rounds for time of:

  • 50 Calorie Row

  • 15 Handstand Push-ups

  • 50 Double Unders