Monday, May 16, 2016

051616 WOD

A. 6:00 time cap

Run 400 meters or row 500, then:

Accumulate 2:00 in an L-sit hold / tuck

B. Back squat

Every 2:00 for 5 sets

3 reps @ 30×1

(build to a challenging set of three)

C. Four rounds:

2:00 AMRAP

5 burpees

5 ground to overhead (135/95)

Resting 2:00 between each round. Pick up subsequent rounds where you leave off. Record total rounds and reps.

>> On-Ramp

Four rounds:

2:00 AMRAP

5 burpees

5 hang power cleans with dumbbell + push press

Resting 2:00 between each round. Pick up subsequent rounds where you leave off. Record total rounds and reps.