Thursday, April 13, 2017

“Most of us have far more courage than we ever dreamed we possessed.” — Dale Carnegie

041317 WOD

A. Group warmup

Coach’s choice

5:00 time cap

B. Every 2 minutes for 30 minutes (3 sets of each):

Station 1: 200-meter sprint + 10 v-ups

Station 2: Supinated-grip strict pull-ups x 12 reps

Station 3: 60 seconds of assault bike (or row) @ 85-90% effort

Station 4: Single-arm dumbbell rows x 8 reps / each arm

Station 5: Side plank x 45 seconds / each side