Wednesday, Nov. 2, 2016

If the highest aim of a captain were to preserve his ship, he would keep it in port forever. -Thomas Aquinas

100216 WOD

A. Three rounds of the following:

0:45 row

0:15 rest

0:45 handstand hold

0:15 rest

0:45 Russian twists

0:15 rest

B. Press [deload]

40% x 5

50% x 5

60% x 5

Superset: 3 x 5 – 8 strict chin-ups @41×1

C. For time:

400 meter run

30 toes-to-bar

30 thrusters (75/55)

200 meter run

15 toes to bar

15 thrusters (75/55)

>>On-ramp

300 meter run

20 leg raises or sit-ups

20 dumbbell thrusters or air squats

200 meter run

15 leg raises or sit-ups

15 dumbbell thrusters or air squats