Wednesday, November 15, 2017

“Wherever you are – be all there.” – Jim Elliot

111517 WOD

A. Warm-up: Coach’s choice

B.  Strict press [week 2 | month 3]

70% x 3

80% x 3

90% x 3+

C. 12:00 AMRAP

100 meter run

8 lunges with plate overhead (45/25)

6 HSPU

4 bar muscle-ups (sub 1 strict pull-up + 1 dip for 1 bar MU)

>>On-ramp

12:00 AMRAP

100 meter run or 150 meter row

8 bodyweight lunges (4/side)

6 seated dumbbell press

4 ring rows

4 dips