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