Wednesday, May 16, 2018


“With the new day comes new strength and new thoughts.” – Eleanor Roosevelt

051618 WOD

A. Warm-up: Coach’s choice

B. Take 12 minutes to build to a challenging 5 strict press, then:

3 x 5 at that weight

Superset with 10 red or blue banded pull-apart between sets

B.Four Rounds:

AMRAP 3:00

30 Wallballs 20/14lbs

20 sit-ups

Max Bar Muscle Ups in remaining time

Rest 2:00


Four Rounds:

AMRAP 3:00

25 air squats od DB thrusters

15 sit-ups

Max ring-rows in remaining time

Rest 2:00