Friday, June 17, 2016

“The world breaks everyone, and afterward, some are strong at the broken places.” — Ernest Hemingway

061716 WOD

A. 1000 meter row or 800 meter run (NFT)

B. Four sets of:

Romanian deadlift x 6 reps @ 4011

Rest 30 seconds

Supine hamstring curls with medicine ball x 20 reps

Rest 30 seconds

Nose to wall handstand hold x 60 seconds (sub: feet on box or bar hold)

Rest 60 seconds

C. 9:00 AMRAP

6 ring dips

9 power cleans (115/75)

12 box jumps (24/20)

>> On-Ramp

9:00 AMRAP

6 parallette dips

9 power cleans

12 box jumps / step-ups