Wednesday, Jan. 20, 2016

“If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.” ― Martin Luther King Jr.

012016 WOD

A. Row 500 meters, then:

4:00 alternating Tabata

L-sit hold off parallette or bar

Double-unders

B. Press – week 3 | month 3

75% x 5

85% x 3

95% x 1+

C. For time:

10-8-6-4-2 *

Deadlifts (225/155)

Handstand push-ups

* Run 100 meters after every round

Rest 2:00

10-8-6-4-2 *

Lateral burpees over the bar

Toes-to-bar

* Run 100 meters after every round

>>On-Ramp will be posted on white board