Monday, Nov. 7, 2016

“With the new day comes new strength and new thoughts.” — Eleanor Roosevelt

110716 WOD

A. Every 3:00 for 9:00

Run 200 meters or row 250 meters, then:

Round 1: Front plank *

Round 2: Left plank *

Round 3: Right plank *

* Any time you drop, do 3 burpees

B. Back squat [ week 1 | month 3 ] – ADD 10# TO 1RM

65% x 5

75% x 5

85% x 5+

C. For time:

400-meter run

21-15-9

OHS (115/75)

Pull-ups

>> On-Ramp

For time:

200-meter run

15-12-9

Light OHS or FS

Ring rows