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