Tuesday, Dec. 1, 2015

“You were given this life because you are strong enough to live it.”

120115 WOD

A. 5:00 AMRAP

Partner 1: 100-meter run with slam ball + 5 burpee slam balls

Partner 2: plank hold any style

Switching

B. Take 15 minutes to work up to your best power snatch for the day

Then, take off 10 percent and do five singles without missing

C. For time: +

400-meter run

50 double-unders

40 sit-ups

30 wall balls (20/14) to 10′ target

20 Russian kettlebell swings (53/35)

10 ring muscle-ups (sub: 1 strict pull-up + 1 strict dip per MU)

20 Russian KBs

30 wall balls

40 sit-ups

50 double-unders

400-meter run

>> On-Ramp

200-meter run

50 singles

20 sit-ups

15 wall balls

10 Russian KBs

5 ring rows + 5 parallette dips

10 Russian KBs

15 wall balls

20 sit-ups

50 singles

200-meter run

+ Compare to March 31, 2015