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