Friday, Mar. 31, 2017

“There will always be something higher for me to reach for, and as long as there is, I’ll keep reaching.” – David McNeill (Photo by Lyle)

033117 WOD

A. Three rounds NFT

250-meter row

10 good mornings with band or bar

12 Russian step-ups

6:00 time cap

B. Deadlift

Take 5:00 to warm up, then every 2:00 for 10:00

Set 1) 5 reps @ 70%

Set 2) 3 reps @ 75%

Set 3) 1 rep @ 80%

Set 4) 5 reps @ 75%

Set 5) 3 reps @ 80%

C. 14:00 AMRAP in teams of two, with only one person working at a time, partition reps any way:

20 hang power snatches (115/75)

30 box jump-overs (24/20)

40 pull-ups

50 partner sit-ups w/med ball (20/14)