Friday, December 1, 2017

“In order to succeed, we must first believe that we can.” – Nikos Kazantzakis

120117 WOD

A. 400-meter run or 500-meter row

B. Deadlift – assessment

Take 30 minutes to build to a 1RM or 3RM; rest two minutes between heavy sets

C. Three rounds for time:

300-meter run or  (Can also sub 300 meter row or  20/15 calorie bike if it is raining)

50-foot walking lunges

15 toes-to-bar

>> On-Ramp

Three rounds for time:

200-meter run  (Can also sub 250-meter row or 15/10 calorie bike if raining)

25-foot walking lunges

10 leg raises / v-ups