Tuesday, July 5, 2016

“For to be free is not merely to cast off one’s chains, but to live in a way that respects and enhances the freedom of others.” -Nelson Mandela

060516 WOD

A. Three rounds of the following:

0:30 arch hold

0:30 rest

0:30 holow hold

0:30 rest

0:30 row

0:30 rest

B. Take 12:00 to build to a heavy power clean for the day.

C. EMOM 20:00 (5 sets)

Min 1: 100-meter run

Min 2: 5/4 ring muscle-ups or 10/8 strict pull-ups + strict dips or 10/8 chest-to-bar pull-ups + dips

Min 3: 40 double-unders

Min 4: 16 goblet lunge with kettlebell (70/53)

>> On-Ramp

Modifications will be posted on whiteboard