Friday, August 5, 2016

“I learned that courage was not the absence of fear, but the triumph over it. The brave man is not he who does not feel afraid, but he who conquers that fear.”
— Nelson Mandela

080516 WOD

A. OTM 8:00

Even minutes: 150-meter row

Odd minutes: 30 Russian twists

B. Three rounds of the following:

Dumbbell bench press x 8-10 reps @ 2011

Rest 30 seconds

Weighted glute hip bridges x 12 – 14 reps with 3-second pause at top

Rest 30 seconds

V-ups x 20 reps

Rest 1:30

C. For total time:

15-12-9

Overhead squats (115/75)

Box jumps (30/24)

Rest 2:00

9-6-3

Snatches (135/95)

Ring dips

>> On-Ramp

15-12-9

PVC OHS or front squats

step-ups

Rest 2:00

9-6-3

Hang power snatches

Parallette dips

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Photo by Brent