Thursday, Dec. 29, 2016

“May your choices reflect your hopes, not your fears.” — Nelson Mandela

122916 WOD

A. Warm up

Coach’s choice

B. Three rounds of the following:

Good mornings x 10 – 15 reps

Nose-to-wall handstand hold or partial wall walk x 0:30 – 0:45 seconds

Glute hip bridges (weight optional) @ 30×3 x 8 – 12 reps

Rest 0:45 between movements

C. Every 3:00 for 18:00, alternate between the following couplets (three sets each):

Sets 1, 3, 5: Row 250 meters + 12 lateral burpees over the erg

Sets 2, 4, 6: 50 double-unders + 20 reverse lunges with kettlebell (70/53)

>> On-Ramp

C. Every 3:00 for 18:00, alternate between the following couplets (three sets each):

Sets 1, 3, 5: Row 150 meters + 8-10 modified burpees

Sets 2, 4, 6: 50-100 single-unders + 10-20 reverse lunges unweighted