Wednesday, May 31, 2017

Camille vs. Charlie in a plank off. It was close but they tied.

053117 WOD

A. Three rounds NFT

10 reverse snow angels

10 arch to hollow on bar

10 banded pull-aparts (red or blue)

B. Push press

Take 12:00 to build to a heavy double for the day.

C. 14:00 AMRAP

One time buy in: 50 cal. row (sub 600 meter run)

8 overhead squats (95/65)

10 toes-to-bar

8 front rack forward lunges (95/65) 4/side

10 burpeees

>>On-ramp

14:00 AMRAP

One time buy in: 40 cal. row (sub 400 meter run)

8 overhead squats with PVC or goblet squats

10 leg raises or sit-ups

8 body weight lunges (4/side)

10 modified burpees