Saturday, October 28, 2017
“Accept the challenges so that you can feel the exhilaration of victory.”- George S. Patton
(photo by Lyle)
102817 WOD
A. Group warmup
B. Three rounds of:
Single arm dumbbell bent over rows x 10 each arm
Kettlebell oblique side bends x 15 per side
Push-ups with tempo 31×1 x 10-15 reps (3 sec down, 1 sec at bottom, explode up, 1 sec at top)
Rest 1:30 after the three movements
C. Every 3:00 for 18:00
Run 200 meters
10 box jump-overs (24/20)
10 toes-to-bar
>>On-ramp
Every 3:00 for 18:00
Run 100 or 200 meters
10 box step-ups
10 tucks or leg raises