Wednesday, Nov. 12, 2014

Sonie is one strong (inside and out) grandma! We love having her at 8 a.m. classes. Keep up the good work, Sonie!

111214 WOD

A. 5:00 AMRAP

250-meter row

6 handstand wall walks

4 bear crawls: 1 = length of metcon room (switching direction)

2 crab walks: 1 = length of metcon room (switching direction)

B. Press – DELOAD

40% x 5

50% x 5

60% x 5

Subset with 3 x ME strict pull-ups

C. Three rounds for time:

400-meter run

10 plyo push-ups (side-to-side) with plate (45/25) (5/side)

20 lunges with plate overhead (45/25) (10/side)

30 double-unders

>> On-Ramp

Three rounds for time:

300-meter run

10 modified push-ups

20 unweighted walking lunges

30 double-under attempts / 60 single-unders