Tuesday, Oct. 20, 2015

“The only bad workout is the one that didn’t happen.”Upcountry showed up strong on Monday. Way to work, everyone!

102015 WOD

A. EMOM 9:00

Min 1- 25 consecutive double-unders / 50 consecutive singles

Min 2- 30 Russian twists

Min 3- 0:20 hollow hold + 0:20 arch hold

B. Every 2:00 for 8:00 (5 sets)

Three-position snatch (high hang, mid thigh, floor)

Start light and only add weight with good reps.

C. Every 3:00 for 18:00

Run 300 meters

10 box jump-overs (24/20)

5/3 bar muscle-ups (sub 7/5 chest-to-bar pull-ups)

If you have less than 20 seconds rest, scale run to 200 meters.

>> On-Ramp

Every 3:00 for 15:00

Row 200 meters or run 100 meters

10 step-ups

10 ring rows