Monday, August 28, 2017

“Start by doing what’s necessary; then do what’s possible; and suddenly you are doing the impossible.” – Francis of Assisi

082817 WOD

A. Warm up: Coaches choice

B. Take 15:00 to build to a 3 RM back squat

Use an experienced spotter and record your 3 RM number for upcoming strength cycle

C. Every 3min x 4 rounds

400m Run

ME Wall Balls (20/14)

1 minute rest between rounds

0:00-3:00, 4:00-7:00, 8:00-11:00, 12:00-15:00

Score = total Wall Balls

>>On-ramp

Every 3min x 4 rounds

200-300 meter run or row

ME air squats or light dumbbell thrusters

1 minute rest between rounds

0:00-3:00, 4:00-7:00, 8:00-11:00, 12:00-15:00

Score = total air squats or thrusters