Monday, June 19, 2017

“What lies behind you and what lies in front of you, pales in comparison to what lies inside of you.” – Ralph Waldo Emerson

061917 WOD

A. Warm up – coachs choice

B. Overhead squats

Every 2:00 for 6 rounds:

3 X  overhead squats

C. ” Amanda”

Fot time:

9-7-5

Ring MU (1 strict pull-up+1 strict dip=1 muscle-up)

Full snatches (135/95)

>>On-ramp

For time:

9 ring-rows

9 dips

9 PVC overhead squats

7 ring-rows

7 dips

7 PVC overhead squats

5 ring-rows

5 dips

5 PVC overhead squats

D. Tabata

Hollow rock