Thursday, Jan. 4, 2017

“I can’t change the direction of the wind, but I can adjust my sails to always reach my destination.” Jimmy Dean

010417 WOD

A. Warm up

Coach’s choice (5:00 time cap)

B. Three rounds of the following:

Farmer’s carry x 100 meters

Hamstring curls with band x 10 – 15 reps

Supinated ring rows x 8 – 12 reps

Rest 90 seconds

C. OTM 21:00

Minute 1) 150-meter row

Minute 2) 0:30-0:45 in handstand hold or walk

Minute 3) 50-foot walking lunges with DBs (30/20)