Friday, August 25, 2017

“Courage is not having the strength to go on; it is going on when you don’t have the strength.” — Theodore Roosevelt

082517 WOD

A. Group warmup

B. Four sets of:

Dumbbell Shoulder Press x 8-10 reps

Rest 30 seconds

Alternating Dumbbell Lunge x 10 reps each leg @ 1010

Rest 30 seconds

Supine Leg Lowering x 10-15 reps @ 3011

(lower back remains in contact with the floor)

Rest 30 seconds

C. 9 rounds for time:

5 burpee box jumps (24/20)

5 pull-ups

On-Ramp

9 rounds for time:

5 burpee step ups

5 ring rows