Tuesday, Dec. 6, 2016

“Strength doesn’t come from what you can do. It comes from overcoming the things you thought you couldn’t.”

120616 WOD

A. Every 3:00 for 9:00

Run 200 meters

1:00 front plank

ME Russian twists

B. Every 1:30 for 8 sets:

2 push presses + 1 jerk

C. Every 3:00 for 15:00 (5 rounds)

Run 200 meters or row 250 meters

15 med ball cleans (20/14)

4/3 bar muscle-ups or 8/6 strict pull-ups or 8/6 chest-to-bar pull-ups

>> On-Ramp

Every 3:00 for 15:00

Run 100 meters or row 150 meters

10 med ball cleans

8 deep ring rows