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