Wednesday, July 20, 2016

“Strength and growth come only through continuous effort and struggle.” — Napoleon Hill

072016 WOD

A. Row 5oo meters or run 400 meters

Then accumulate 1:00 left side plank + 1:00 right side plank

B. Four sets of:

Dumbbell bench press x 10-12 reps @ 2011

Rest 45-60 seconds

Front leaning plank off rings or floor  x 1:00

Rest 45-60 seconds

Bent-over dumbbell rows x 6-8 reps / side

Rest 45-60 seconds

Banded tricep pull-downs x 15-20 reps

Rest 45-60 seconds

C. Three rounds for time:

30 double unders

15 thrusters (95/65)

10 toes to bar

One-time cashout of 20 burpees

>>On-ramp

Three rounds for time:

60 single unders

12 dumbell thrusters or air squats

10 sit-ups

One-time cashout of 15  burpees