Wednesday, Jan. 30, 2013

013013 WOD

A. Strength

Press – Wendler week 4, month 1 [ DELOAD ]

B. Metcon

“Freddy’s Revenge” *

Five rounds for time:

5 shoulder to overhead (165/115)

10 burpees

C. Cash out

3 x 10 hollow rocks

 * There are a conflicting prescribed weights for this workout, especially for the female load. A video of Chyna Cho doing the workout has her at 115, so we calculated the men’s weight accordingly. Scale to 65% to 75% of your 1RM.