Friday, June 3, 2016

IMG_4343“We rise by lifting others.” — Robert Ingersoll

060316 WOD

A. 500-meter row or 400-meter run, then:

Accumulate 2:00 in L-sit hold / tuck

6:00 time cap

B. Five sets of:

Tempo back squats

3 reps @ 40×1

Use 60-65% of your 1RM and rest at least 2 minutes between sets

C. 10:00 AMRAP

40 bar-facing burpees

30 overhead squats (115/75)

20 pull-ups

10 deficit handstand push-ups (45# plates / 25# plates) (If using an AbMat, level with 25# plates on either side, then stack either 45s or 25s atop for RX)

>> On-Ramp

8:00 AMRAP

10 burpees

5 overhead squats

10 ring rows

5 DB seated presses