Tuesday, Feb. 17, 2015

New shirts have finally arrived! Find all of your favorite styles: classic logo; pineapple; Upcountry strong; and the skull and barbell. Get them before the tourists do!

021715 WOD

A. EMOM 6:00

Minute 1: 100-meter run + 4/3 strict pull-ups

Minute 2: 10 box jumps + 4/3 ring dips

B. Front squat

Warm up to working weight, then

EMOM 8:00

Three front squats @ 80-85% of 1RM

C1. Five rounds for time:

10 knees-to-elbows

15 Russian kettlebell swings (53/35)

20 consecutive double-unders

C2. Rest 3:00, then for time:

Run 400 meters with med ball (20/14)

– Score is total time for parts C1 and C2 (including 3:00 rest)

>> On-Ramp

C1. Five rounds for time:

10 sit-ups / tucks

15 Russian kettlebell swings

20-40 single-unders

C2. Rest 3:00, then

Run 300 meters

Score is total time of C1 and C2 (including rest)