Monday, August 14, 2017
“There are two ways of spreading light: to be the candle or the mirror that reflects it.” – Edith Wharton
081417 WOD
A. Warm-up: Coach’s choice
B. Pause Front Squat
6×3 @75% of 1rm
0:00, 2:30, 5:00, 7:30, 10:00, 12:30
(3 Second Pause at bottom of squat)
C. For time:
50 double-unders
40 wall-balls (20/14)
30 toes-to-bar
20 burpees
10 strict-pullups
14 minute time-cap
>>On-ramp
For time:
100 singles (sub 20 calorie row if you can’t jumprope)
40 air squats
30 leg raises or ambit sit-ups
20 modified burpees
10 ring-rows
14 minute time-cap