Wednesday, Jan. 11, 2017

“The secret of getting ahead is getting started.” -Mark Twain

011116 WOD

A. OTM 8:00

Even: 0:30-0:45 – hollow hold

Odd: 0:30-0:45 – row or air assault

B. Take 12-15 minutes to build to a challenging set of:

2 x push press + 1 jerk

Rest approx. 1:30 between sets

C. 3:00 AMRAP

5 HSPU

10 alternating pistols (5/side)

15 pull-ups

Three rounds, resting 1:00 between each round. Start subsequent rounds wherever you leave off

On-ramp

3:00 AMRAP

5 dumbbell press

10 alternating bodyweight lunges (5/side)

15 ring rows

Three rounds, resting 1:00 between each round. Start subsequent rounds wherever you leave off