Monday, Jan. 11, 2016

“Nothing will work unless you do.” — Maya Angelou

011116 WOD

A. 8:00 OTM

Even minutes: 0:30-0:45 double-unders

Odd minutes: 0:30-0:45 hollow rock / hold

B. Back squat – week 2 | month 3

70% x 3

80% x 3

90% x 3+

C. Two rounds for time:

200-meter run

6 hang full cleans (135/95)

12 burpees over barbell

Rest 2:00, then

Two rounds for time:

200-meter run

6 overhead squats (135/95)

12 box jumps (24/20)

Score is total time

>> On-Ramp

Two rounds:

100-meter run

6 hang power cleans

12 burpees

Rest 2:00, then

Two rounds

100-meter run

6 OHS

12 box jumps / step-ups