Saturday, Nov. 19, 2016

“Believe in yourself and all that you are. Know that there is something inside you that is greater than any obstacle.” — Christian D. Larson

111916 WOD

A. Against a 6:00 running clock, with teams of two:

Partner 1: Run 200 meters or row 250 meters

Partner 2: Plank any style

When partner 1 returns, both do 4 tag push-ups, then switch

B. Every 3:00 for 24:00 (4 rounds each):

Even sets (0, 6, 12, 18): Run 200 meters, 10 box jumps (24/20), 10 toes-to-bar

Odd sets (3, 9, 15, 21): Row 250 meters, 10 American kettlebell swings (53/35), 10 handstand push-ups

>> On-Ramp

B. Every 3:00 for 24:00 (4 rounds each):

Even sets (0, 6, 12, 18): Run 100 meters, 10 step-ups, 10 leg raises

Odd sets (3, 9, 15, 21): Row 150 meters, 10 Russian kettlebell swings, 10 L-seated DB presses