Wednesday, November 16, 2016

“Although the world is full of suffering, it’s full also of the overcoming it.” – Helen Keller

111616 WOD

A. 9:00 EMOM

Minute 1 – 0:30 – 0:45 reverse snow angels (weight is optional)

Minute 2 – 0:30 – 0:45 band pull aparts (red or blue)

Minute 3 – 0:30 – 0:45 hollow hold

B. Press – month 3 | week 2

70% x 3

80% x 3

90% x 3+

C. 12:00 AMRAP

2 ring muscle-ups (sub 2 strict pull-ups + 2 strict dips)

4 push presses (95/65)

8 lunges with bar in front rack (4/side) (95/65)

200-meter run

>> On-Ramp

12:00 AMRAP

2 ring rows + 2 parallette dips

4 push presses

8 lunges (unweighted)

200-meter run or 200-meter row