Friday, Sept. 2, 2016

“Courage is resistance to fear, mastery of fear, not absence of fear.”
— Mark Twain

090216 WOD

A. 4:00 Tabata

Arch to hollow on bar

Double-unders

B. Deadlift [ assessment ]

Take 15 – 20 minutes to find a 3-rep or a 1-rep max on the deadlift. Start with warmup sets of five, and decrease to triples or singles as you increase. Rest 2:00 between working weights. Get some cobras in. IMPORTANT: Record lifts!

C. Two rounds for time:

Row 500 meters *

40 push-ups

20 toes-to-bar

Rest 5:00 between sets.

Metcon by CrossFit Invictus

* May sub for 400 run if weather permits.

>> On-Ramp

Two rounds for time:

Row 250 meters

20 modified push-ups

15 leg raises / v-ups / tucks off bar