Wednesday, Dec. 2, 2015

IMG_1343“Fear is a liar.”

120215 WOD

A. Three rounds NFT

200-meter run or 250-meter row

10 supine rows

10 banded tricep pull-downs

10 v-ups

B. Press – week 1 | month 2

[ ADD 5# TO 1RM TO FIND NEW WW ]

65% x 5

75% x 5

85% x 5+

C. For total time:

15-12-9

Burpee box jumps (24/20)

Pull-ups

Rest 3:00

9-6-3

Snatches (135/95)

Ring dips