Wednesday, Dec. 27, 2016

“Efforts and courage are not enough without purpose and direction.” John F. Kennedy

122816 WOD

A. Two rounds of:

1:00 front plank

0:45 right plank

0:45 left plank

0:30 flutter kicks

Rest 1:00

B. Four sets:

8 – 10 single-arm dumbbell press (8-10/side)

Superset: 8 single arm bent over rows (8/side)

C. Five rounds for total reps:

1:00 ME ground to overhead (155/115)

1:00 ME v-ups

1:00 Rest

>>On-ramp

Five rounds for total reps

1:00 ME hang power clean + push press

1:00 ME leg raises or sit-ups