Wednesday, Oct. 12, 2016

“Alone we can do so little; together we can do so much.” — Helen Keller

101216 WOD

A. Three rounds of the following:

0:45 bear crawls

0:15 rest

0:45 Russian twists

0:15 rest

0:45 burpee broad jumps

0:15 rest

B. Strict press – week 1 | month 2

[ add 5# to 1RM to find new WW ]

65% x 5

75% x 5

85% x 5+

Superset: 3 x 10 bent-over barbell rows

C. 9:00 AMRAP

3 power cleans (185/135)

6 handstand push-ups

9 box jumps (24/20)

>>On-ramp

9:00 AMRAP

3 dumbbell hang power cleans

6 seated dumbbell press

9 step-ups