Tuesday, Dec. 8, 2015

“Strength doesn’t come from what you can do, it comes from overcoming the things you once thought you couldn’t.”

120815 WOD

A. 6:00 AMRAP

100-meter farmers carry AHAP

50-meter bear crawl (up and back the length of the metcon room)

30 Russian twists

B. Every 1:30 for 9:00 (6 sets)

1 x clean high pull

1 x power clean

1 x jerk

C. EMOM 20:00 (5 sets)

Minute 1: 100-meter run

Minute 2: 5/4 bar muscle-ups or 10/8 chest-to-bar pull-ups

Minute 3: 150-meter row

Minute 4: 10 burpees to 6-inch reach

>> On-Ramp

EMOM 16:00 (4 sets)

Minute 1: 50-100 meter run

Minute 2: 10 ring rows

Minute 3: 150-meter row

Minute 4: 3-5 modified burpees