Tuesday, Sept. 20, 2016

“There are no shortcuts to any place worth going.”

092016 WOD

A. Every 2:00 for 8 sets

2 x clean pulls

Superset with 10-15 hamstring curls off med ball

B. Every 5:00 for 20:00

Run 400 meters

40 double-unders

30 Russian kettlebell swings (53/35)

20 weighted sit-ups with anchor (35/25)

>>On-ramp

Every 5:00 for 20:00

Run or row 200-300 meters

80 singles

30 Russian kettlebell swings

20 sit-ups

*Scale back run or row if you have less than 0:30 rest