Wednesday, August 1st, 2018

“It always seems impossible until it’s done.” – Nelson Mandela

080118WOD

A. Warm-up: Coach’s choice

B. Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Single-arm dumbbell press @2111

Station 2 – Single-Arm Dumbbell Row x 8 reps each @ 2111

Station 3 – Side Plank x 45 seconds each side

C. Every 5 minutes, for 25 minutes (5 sets) for times:

Run 400 Meters

8 Strict Pull-Ups

12 Toes to Bar

16 Push-Ups

>>On-ramp

Every 5 minutes, for 25 minutes (5 sets) for times:

Run 300 meters

8 Rin-rows

12 leg raises

16 modified push-ups