Thursday, Nov. 3, 2016

“Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired and success achieved.” — Hellen Keller

110316 WOD

A. Warm up

Coach’s choice – 5:00 time cap

B. Five sets of:

Bent-over barbell row x 6-8 reps @ 21×0

Single-leg glute bridges x 12-15 reps each leg @ 2011

Supine Chinese planks x 45 seconds

Rest 45 seconds between exercises

C. Complete as many rounds and reps as possible in 6 minutes of:

12 box jump-overs (24/20)

12 one arm dumbbell snatch (50/30) 6/side

Rest 4 minutes, and when the running clock hits 10:00 . . .

Complete as many rounds and reps as possible in 6 minutes of:

30 double-unders

15 strict sit-ups

Rest 4 minutes, and when the running clock hits 20:00…

Complete as many reps as possible in 6 minutes of:

Row 1000 meters or run 800 meters

Max reps x plyo push-ups off plate (45/25)

>>Modifications will be on whiteboard