Wednesday, Dec. 14, 2016

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“If opportunity doesn’t knock, build a door.” 

-Milton Berle

121416 WOD

A. Warm-up: Coaches choice

B. Every 1:30 for 7 sets

2 x push press

Build to a heavy double

C. 12:00 AMRAP

100 meter run

8 lunges with plate overhead (45/25)

6 HSPU

4 bar muscle-ups (sub 1 strict pull-up + 1 dip for 1 bar MU)

>>On-ramp

12:00 AMRAP

100 meter run or 150 meter row

8 bodyweight lunges (4/side)

6 seated dumbbell press

4 ring rows

4 dips