Wednesday, Dec. 9, 2015

Jason L. is a muscle-up ninja! An added bonus for the late class: He is always making us smile.

120915 WOD

A. Three rounds of the following:

Min 1: 0:30-0:45 hollow hold

Min 2: 0:30-0:45 handstand hold

Min 3: 0:30-0:45 arch hold

B. Press – week 2 | month 2

70% x 3

80% x 3

90% x 3+

Subset 3 x 10 bent-over rows with barbell

C. Four rounds for time:

300-meter run

10 alternating front rack lunges (135/95)

8 handstand push-ups

>> On-Ramp

Three to four rounds for time:

200-meter run

10 alternating unweighted lunges

8 dumbbell presses