Friday, Nov. 20, 2015

“If it doesn’t challenge you, it doesn’t change you.”

112015 WOD

A. 8:00 EMOM

Even minutes: 0:20 hollow hold + 0:20 arch hold

Odd minutes: 0:40 double-unders or double-under attempts

B. Deadlifts – week 3 | month 1

75% x 5

85% x 3

95% x 1+

Subset 3 x 10 cobras

C. Three sets of

2:00 AMRAP

5 burpees

5 ground to overhead (135/95)

Rest 2:00 between sets, picking up where you left off. Score is rounds and reps.

>> On-Ramp

Three sets of

2:00 AMRAP

5 burpees

5 hang power cleans to push press

Rest 2:00 between sets, picking up where you left off. Score is rounds and reps.