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