Monday, March 13, 2017

“Success is not final, failure is not fatal; it’s the courage to continue that counts.” — Winston Churchill

031317 WOD

A. 6:00 time cap

Run 400 meters or row 500, then:

Accumulate 2:00 in an L-sit hold / tuck

B. Back squat

Every 2:00 for 5 sets

3 reps @ 30×1

(build to a challenging set of three and use that for all 5 sets)

C. 2:00 AMRAP

5 burpees

5 ground to overhead (135/95)

Four rounds, resting 2:00 between each. Pick up subsequent rounds where you leave off. Record total rounds and reps.