Friday, June 16, 2017

“Accept the challenges so that you can feel the exhilaration of victory.” -George S. Patton

061517 WOD

A. 5:00 AMRAP with teams of two:

Run 100 meters with med ball (switching at the halfway mark)

Partner one: hold med ball in the bottom of a squat (static hold)

Partner two: three burpees (switching with partner)

Both partners: 10 med ball sit-ups (5/each)

C. Front squat

Take 12:00 to build to a heavy triple for the day.

C. For time:

25 – 20 – 15 – 10 – 5

Wall ball (20/14) to 10′

Abmat sit-ups

*Perform 30 Double Unders after each set **14 minute time cap

>>On-ramp

For time:

25 – 20 – 15 – 10 – 5

Air squats,  light med ball or light dumbbell thruster

Abmat sit-ups

*Perform 50 Single Unders after each set **14 minute time cap

Strength and metcon by: CF of Fremont