Thursday, Sept. 8, 2016

img_6729Welcome our CF Upcountry mascot – a mini bull named Camille. Photo by Trish.

090816 WOD

A. Three rounds:

Good mornings x 10 – 12 reps

Rest 45 seconds

Kettlebell oblique side bends x 10 / side

Rest 45 seconds

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

Rest 45 seconds

Face-up Chinese plank x 1:00

Rest 45 seconds

B. Mobility

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