Thursday, Dec. 22, 2016
“You don’t inspire your teammates by showing them how amazing you are. You inspire them by showing them how amazing they are.” -Robyn Beninsasa
122216 WOD
A. Warm up: Coaches choice
B. Bulgarian split squats
4 x 8 / side using dumbbells
Superset: 4 x 20 Russian twists (weight is optional)
C. In 14:00
Run 800 meters with medicine ball (20/14)
Then AMRAP
10 wall balls (using same weight) to 10′ target
20 sit-ups
30 double-unders
Score is rounds and reps of AMRAP.
On-ramp
In 14:00:
Run 600 meters or row 800 meters
Then AMRAP
10 dumbbell thrusters or air squats
15 sit-ups
60 singles