Tuesday, Jan. 24, 2017

“The task of leadership is not to put greatness into people, but to elicit it, for the greatness is there already,” – John Buchan

012417 WOD

A. Every 2:00 for 18:00

Minutes 0-2; 6-8; 12-14: 1 x power snatch + 1 x tall snatch (no dip) + 1 snatch balance (stay light on complex)

Minutes 2-4; 8-10; 14-16: 45-60 seconds freestanding handstand hold; or wall handstand hold; or box handstand hold; or empty barbell hold

Minutes 4-6, 10-12 & 16-18: 45-60 seconds of strict toes to bar; or slow tempo leg raises; or hollow hold

B.Every 3:00 for 15:00

Run 200-300 meters

10 box jump-overs (24/20)

4/3 bar muscle-ups or 8/6 chest to bar pull-ups

>>On-ramp

Every 3:00 for 15:00

Run or row 100-200 meters

10 step-ups or walkovers

10 ring rows