Friday, Jan. 20, 2017

I can’t change the direction of the wind, but I can adjust my sails to always reach my destination.

-Jimmy Dean

o12017 WOD

A. Warm-up: Coach’s choice

B. Take 15:00 to build to a heavy power clean for the day.

C. EMOM 18:00

Min 1: 100-meter run

Min 2: 4/3 ring muscle-ups (scale- 4/3 bar muscle-ups or 8/6 chest-to-bar pull-ups)

Min 3: 15 wall balls (20/14 to 10′)

>> On-Ramp

Min 1: 100 meter run or row

Min 2: 5 ring rows + 5 dips

Min 3: 10-12 dumbbell thrusters or air squats