Saturday, Jan. 28, 2017

“Go the extra mile, it’s never crowded.” – Unknown

012817 WOD

A. Every two minutes for 12 minutes:

Minutes 1-2 & 7-8: 100-meter farmers carry

Minutes 3-4 & 9-10: L-sit hold x 45 seconds accumulated time

Minutes 5-6 & 11-12: Handstand walk x 10 meters (use partner assist; 0:45 handstand wall walk; or 0:45 handstand hold or barbell hold)

B. EMOM 20:00 (4 sets)

Min 1: 100-meter run

Min 2: 12 box jump-overs (24/20)

Min 3: 14/12 kipping pull-ups or 7/6 strict pull-ups

Min 4: 16 jumping lunges with bar (45/35)

Min 5: 20 med ball sit-ups (20/14)

>> On-Ramp

EMOM 20:00

Min 1: 50-meter run

Min 2: 12 step-ups

Min 3: 10 ring rows

Min 4: 12 lunges

Min 5: 14 sit-ups