Friday, Nov. 25, 2016

img_8570“It is not happy people who are thankful. It is thankful people who are happy.”

112516 WOD

A. 400-meter run or  500-meter row

B. Deadlift

75% x 5

85% x 3

95% x 1+

Rest 2:00 between sets

C. EMOM 24:00

Min 1- 100-meter run or 150-meter row

Min 2- 20 Russian kettlebell swings (70/53)

Min 3 – 30 double-unders / 60 single-unders

Min 4 – 15 med-ball sit-ups (20/14)

>> On-Ramp

EMOM 24:00

Min 1 – 50-meter run or 100 meter row

Min 2 – 10 – 15 Russian kettlebell swings or kettlebell deadlifts

Min 3 – 30 – 60 singles

Min 4 – 10 – 15  abmat sit-ups