Friday, Oct. 21, 2016

“Don’t judge each day by the harvest you reap but by the seeds that you plant.” —Robert Louis Stevenson

10-21-16 WOD

A. EMOM 9:00

Min 1: 100-meter run or 150-meter row

Min 2: 50-foot bear crawl

Min 3: 20 glute hip bridges

B. Deadlift – [ week 2 | month 2 ]

70% x 3

80% x 3

90% x 3+

Superset with 10 cobras

C. In teams of two, partners alternate rounds to complete five each of:

6 hang power cleans (155/105)

6 lateral burpees over the bar

100-meter sprint

Optional solo workout:

Complete five rounds of above, resting 1:00 between rounds

>> On-Ramp

Five rounds of

4 hang power cleans

4 burpees

50-meter run