Monday, Oct. 24, 2016

“A lot of times people look at the negative side of what they feel they can’t do. I always look on the positive side of what I can do.” —  Chuck Norris

102416 WOD

A. 400-meter run or 500-meter row, then together . . .

Two rounds of the following:

1:00 front plank

0:45 right plank

0:45 left plank

0:30 hollow hold

1:00 rest

B. Back squats – [ month 2 | week 3 ]

75% x 5

85% x 3

95% x 1+ [ use experienced spotter ]

C. For time:

30 air squats

10 burpee box jumps (24/20)

7 ring muscle-ups (1 strict pull up + 1 strict dip= 1 muscle-up)

30 air squats

10 burpee box jumps (24/20)

5 muscle-ups

30 air squats

10 burpee box jumps (24/20)

3 muscle-ups

>> On-Ramp

Modifications will be posted