Wednesday, Dec. 14, 2016
“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