Thursday, Nov. 10, 2016

“Feed your faith and your fears will starve to death.”

SCHEDULE UPDATES: Please read previous post for Friday holiday and new Saturday schedule updates.

111016 WOD

A. Warm up

Coach’s choice

B. Four sets of:

Box step-ups with dumbbells x 8-10 consecutive reps per leg

Rest 60 seconds

Turkish get-ups x 2 reps each arm

Rest 60 seconds

Side plank x 30 seconds

Rest 60 seconds

C. Every 3:00 for 15:00

Run 200 meters

15 wall balls (20/14) to 10′

10 toes to bar

>>On-ramp

Every 3:00 for 15:00

Run 100 or row 150 meters

15 air squats or dumbbell thrusters

10 leg raises or sit-ups