Wednesday, November 8, 2017
“Accept the challenges so that you can feel the exhilaration of victory.” – George S. Patton
110817 WOD
A. Group warmup
B. Press [month 3 | week 1]
ADD 5# to 1 RM
65% x 5
75% x 5
85% x 5+
Superset with 3 x ME supinated ring rows
C. For time:
500-meter row (sub 400 meter run)
50 double-unders
40 wall balls (24/20) to 10′
30 Russian kettlebell swings
20 burpees
10 ring muscle-ups (Sub 10 strict pull-ups + 10 dips)
>>On-ramp
For time:
500-meter row
100 single unders
40Â dumbbell thrusters or air squats
30 Russian kettlebell swings
20 modified burpees
10 ring rows + 10 dips