Friday, Nov. 18, 2016

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“Character consists of what you do on the third and fourth tries.” -James Michener

111816 WOD

A. Three rounds:

250-meter row

10 good mornings

10 arch- ups

10 KB oblique side bends (10/side)

6:00 time cap

B. Deadlift

70% x 3

80% x 3

90% x 3+

C. “Air Force Wod”

For time:

20 thrusters (95/65)

20 sumo deadlift high pulls

20 push jerks

20 overhead squats

20 front squats

The workout begins with 4 burpees and continues with 4 burpees EMOM.

*15:00 time cap

>>On-ramp

For time:

15 dumbbell thrusters or air squats

15 sumo deadlift high pull with kettlebell

15 dumbbell push press

15 overhead squats with PVC

15 goblet squats with kettlebell

The workout begins with 4 modified burpees and continues with 4 modified burpees EMOM

*15:00 time cap