Wednesday, Sept. 14, 2016

fullsizerender80“You were given this life because you are strong enough to live it.”

091416 WOD

A. Double-under skill work for 3:00, then:

4:00 Tabata

Parallette shoot-throughs

B. Strict press – week 1 | month 1

65% x 5

75% x 5

85% x 5+

Superset with single-arm dumbbell rows 3 x 8/ side

C. For time:

Buy in: 500-meter row

40 double-unders

30 Abmat sit-ups

15 HSPU

40 double-unders

20 Abmat sit-ups

10 HSPU

40 double-unders

10 Abmat sit-ups

5 HSPU

Cash out: 40 wall balls (20/14) to 10′ target

>> Modifications will be on whiteboard