Wednesday, Jan. 7, 2015

010715 WOD

A. 6:00 EMOM

Minute 1: 40 double-unders

Minute 2: 15 leg raises (heels cannot touch ground; keep hollow body)

B. Push press

Take 15 minutes to build to a heavy set of three reps

C. 12:00 AMRAP

Run 200 meters

2 bar muscle-ups (sub 1 strict pull-ups / 1 strict dip per MU)

4 strict handstand push-ups

8 American kettlebell swings (70/53)

>> On-Ramp

10:00 AMRAP

Run 200 meters

2 pull-ups / 2 dips

4 modified handstand push-ups

8 Russian KB swings