Thursday, March 31, 2016

“The harder the conflict, the more glorious the triumph.” — Thomas Paine

033116 WOD

A. EMOM 9:00

Min 1: 0:30 hollow hold

Min 2: 0:30 arch hold

Min 3: 0:30 Russian twists

B. In 8:00

Run 600 meters

Then, AMRAP:

10 wall balls (20/14) to 10′ target

15 sit-ups with med ball (20/14)

Rest 4:00

In 4:00

Run 400 meters

Then, AMRAP:

15 Russian KBs (53/35)

30 DUs

Rest 2:00

In 2:00

200-meter run

ME burpees to 6″ reach

Record total reps

>> On-Ramp

In 8:00

Run 300 meters

Then, AMRAP

10 air squats

15 air squats

Rest 4:00

In 4:00

Run 200 meters

Then, AMRAP

15 Russian KBs

30 single-unders

Rest 2:00

In 2:00

Run 100 meters

ME burpees

C. Mobility

Triceps smash with foam roller

1:00 / side

Couch stretch

1:00 / side