Wednesday, December 13, 2017

“The undertaking of a new action brings new strength.” – Richard L. Evans

121317 WOD

A. Warm-up: Coach’s choice

B. Bench press

Take 5:00 to warm up, then:

3 x 5 at a challenging but controllable weight (use spotter)

Subset 3 x 8 / side one arm bent over rows

C. 14:00 AMRAP

50 calorie row

40 one arm dumbbell snatches (53/35)

30 box jumps (24/20)

20 burpees 

10 muscle-ups

>>Modifications will be given