Tuesday, Nov. 3, 2015

Monday never disappoints. Way to kick it into high gear, gang! You folks started our strength cycle off strong — country strong 😉

110315 WOD

A. 9:00 EMOM

Minute 1: 0:30 ME double-unders

Minute 2: 0:30 ME handstand hold

Minute 3: 0:30 ME strict sit-ups

B. Power snatch

Take 10-15 minutes to work to a challenging power snatch for the day

C. Every 3:00 for 15:00 (5 sets)

Run 200 meters

15 Russian kettlebell swings (70/53)

5/4 ring muscle-ups (sub 5 strict dips + 5 strict pull-ups)

If you have less than 0:20 rest, scale the run; if you have more than 0:30 rest, increase to 300 meter run.

>> On-Ramp

Coaches will offer modifications