Wednesday, June 29, 2016

IMG_3098“For every dark night, there’s a brighter day”  -Tupac Shakur

062916 WOD

A. Every 90 seconds, for 24 minutes (4sets of each):

Station 1- 6-12 strict pull-ups @3111

Station 2- 8-10 seated dumbell presses

Station 3- Supine hamstring curls with med ball

Station 4- 60 second prone plank hold

B. “Power Elizabeth”

For time:

21-15-9

Power cleans (135/95)

Ring dips

>>On-Ramp

21-15-9

Dumbell hang power clean

Parallette dips