Tuesday, Dec. 9, 2014

Baby Mason stopped by Monday to check out his new home away from home. That guy is one handsome little hammah!

120914 WOD

A. Rowling with 5:00 time cap

Each person rows once with the goal of trying to hit 100 meters on the dot. Teammates will accumulate burpees for every meter under or over the mark. Total burpees will be performed by team after all rowling attempts.

B. High hang snatch

Take 15 minutes to build to your best effort for the day. Once you miss, drop 10 percent and build up again.

C. Every 3:00 for 15:00

Run 300 meters

10 box jumps (24/20)

2 ring muscle-ups *

* Sub 2 bar muscle-ups or 4 chest-to-bar pull-ups

>> On-Ramp

Every 3:00 for 15:00

Run 200 meters

10 box jumps

4 supine rows / ring rows