Monday, July 31, 2017

“All you need is the plan, the road map, and the courage to press on to your destination.” -Earl Nightingale
(Photo by Lyle Krannichfeld)

073117 WOD

A. Warm-up: Coaches choice

B. Front squat with a 2 second pause at the bottom

5 x 3

Build to a challenging set of 3

Rest 1:30 – 2:00 between sets

C. For time:

5 burpees

10 goblet squats (53/35)

5 burpees

15 goblet squats

5 burpees

20 goblet squats

5 burpees

Cash out: Run 200 meters

Rest 3:00 and repeat

16 minute time cap

>>On-ramp

For time:

5  modified burpees

10 air squats

5 modified burpees

15 air squats

5 modified burpees

20 air squats

5 modified burpees

Cash out: Run 200 meters

Rest 3:00 and repeat

16 minute time cap

Metcon by: CF of Fremont