Monday, August 14, 2017

“There are two ways of spreading light: to be the candle or the mirror that reflects it.” – Edith Wharton

081417 WOD

A. Warm-up: Coach’s choice

B. Pause Front Squat

6×3 @75% of 1rm

0:00, 2:30, 5:00, 7:30, 10:00, 12:30

(3 Second Pause at bottom of squat)

C. For time:

50 double-unders

40 wall-balls (20/14)

30 toes-to-bar

20 burpees

10 strict-pullups

14 minute time-cap

>>On-ramp

For time:

100 singles (sub 20 calorie row if you can’t jumprope)

40 air squats

30 leg raises or ambit sit-ups

20 modified burpees

10 ring-rows

14 minute time-cap