Monday, Jan. 4, 2016

If you keep on doing what you’ve always done, you’ll keep on getting what you always got. –W.L. Bateman

010416 WOD

A. 6:00 AMRAP with teams of two:

Partner 1 – front plank

Partner 2 – farmers carry (AHAP) + 5 burpees

B. Back squat – month 3 | week 1

Add 10# total to 1RM, then calculate new working weight (90% of 1RM) for the month*

65% x 5

75% x 5

85% x 5+

*Do not add weight if you added last week. We are repeating week one due to the holidays.

C. Four rounds for total time:

30 double unders

20 wall-balls

5/4 ring muscle-ups (1 chest to bar pull up + 1 dip= 1 muscle up)

Rest 1:00

>>On-Ramp

Four rounds for total time:

60 single unders

20 db thrusters or airsquats

5 ring rows

rest 1:00