Monday – 160111

SWOD

15 min to work up to a heavy 5 rep Back Squat
Note: Increase 10 lbs from last heavy 5 rep Back Squat if it was over 225 lbs, and 5 lbs if it was under. Compare to 151019, 151116, or 151211.

WOD

9 min AMRAP of:
20 Wall Ball (20/14) to a 12ft/10ft target
15 Burpees
10 KB Swings (70/55)
Who do you think would love WMCF just as much as you?  Bring them in for a FREE workout anytime this month to try us out!
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