Friday, Jan. 15, 2016

“I’m not in this world to live up to your expectations and you’re not in this world to live up to mine.” — Bruce Lee

011516 WOD

A. Three rounds of the following:

0:30 box jumps or step-ups

0:30 controlled arch to hollow off bar or rings

0:30 arch hold

B. Deadlift – week 2 | month 3

70% x 3

80% x 3

90% x 3+

Subset 3 x 10 cobras

C. “Helen”

Three rounds for time:

400-meter run

21 American kettlebell swings (53/35)

12 pull-ups

>> On-Ramp

Three rounds for time:

200-meter run

12 Russian kettlebell swings

12 ring rows

D. Optional cash-out

4 x 12 glute hip bridges