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