Wednesday, Jan. 27, 2016

Congrats to Nate on getting his first bar muscle-up!

012716 WOD

A. Every 3:00 for 9:00 (3 sets)

1- Run 200-meters, then front plank for remainder of 3:00

2- Run 200-meters, then right side plank for remainder of 3:00

3- Run 200-meters, then left side plank for remainder of 3:00

B. Press

Take 15 minutes to build to a 3 RM for the day; record it.

C. For time:

5-10-15-10-5

Overhead squats (115/75)

Pull-ups

Then, one-time cash-out:

150 double-unders

>>On-ramp

For time:

5-10-15-10-5

Air squats or goblet squats

Ring-rows

Then, one-time cash-out:

300 single-unders