Wednesday, September 28, 2016

img_7075Original member and original coach. We love our Upcountry OGs!

092816 WOD

A. 9:00 EMOM

Min 1: 0:30 row

Min 2: 0:30 hollow rocks

Min 3: 0:30 arch ups

B. Press

75% x 5

85% x 3

95% x 1+

*Superset with 3 x 5 strict pull-ups

C. For time:

500-meters row buy-in, then

Five rounds:

50′ of lunges with plate overhead

10 toes-to-bar

5 ring dips

>>On-ramp

500-meters row or 400 meter run buy-in, then

Five rounds:

25′ of body weight lunges

10 leg raises or sit-ups

5 parallette dips