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