Monday, Oct. 17, 2016

“You don’t need a new year to make a change. All you need is a Monday.”

101716 WOD

A. Every 3:00 for 9:00

Run 200 meters or row 250 meters

30 Russian twists

B. Back squat [ week 2 | month 2 ]

70% x 3

80% x 3

90% x 3+

Superset with 1:30 Chinese plank

C. For time:

600-meter run

21 burpees

21 toes-to-bar

400-meter run

15 burpees

15 toes-to-bar

200-meter run

9 burpees

9 toes-to-bar

>> On-Ramp

400-meter run or row

15 burpees

15 leg raises

200-meter run or row

12 burpees

12 leg raises

100-meter run

9 burpees

9 leg raises