June, 28, 2017

“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.”- Thomas A. Edison

062817 WOD

A. Warm-up: Coach’s choice

B. Press

5×1 @87.5-90% of 1rm

3×5 @72.5% of 1rm

0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00, 14:00

C. For time:

10 pull-ups

10 push-press (135/95)

200 meter run

20 pull-ups

20 push-press (135/95)

100 meter run

10 pull-ups

10 push-press (135/95)

200 meter run

Time cap 13:00

>>On-ramp

For time:

10 ring-rows

10 dumbbell push-press

200 meter run

20 ring-rows

20 dumbbell push-press

100 meter run

10 ring-rows

10 dumbbell push-press

200 meter run

Time cap 13:00

Metcon by: CF Fremont