Wednesday, Jan. 8, 2017

“The best preparation for tomorrow is doing your best today.” – H. Jackson Brown, Jr.

020817 WOD

A. Every 90 seconds, for 18 minutes (4 sets):

Station 1: Dumbbell bench press x 8-10 reps

Station 2: V-ups to candlestick x 3-7 reps

Station 3: Supinated-grip bent-over barbell row x 6-8 reps @ 2111

B. 3:00 AMRAP

30 double-unders

15 Russian KBs (70/53)

5 HSPU @ 4″/2″ deficit

Three rounds, resting 2:00 between rounds; pick up subsequent rounds where you leave off.

>> On-Ramp

3:00 AMRAP

60 single-unders

15 Russian KBs

10 L-seated dumbbell press

Three rounds, resting 2:00 between rounds; pick up subsequent rounds where you leave off.