“Never, ever underestimate the importance of having fun.” – Randy Pausch
031117 WOD
A. Group warmup
B. Mobility / movement prep
C. EMOM 24:00
Min 1: 100-meter run or 150-meter row
Min 2: 5/4 burpee muscle-ups or 5/4 burpee chest-to-bar pull-ups
Min 3: 10 box jump-overs (24/20)
Min 4: 15 med ball sit-ups (20/14)
>> On-Ramp
Modifications will be posted
“Each day provides its own gifts.” – Marcus Aurelius (photo by Lyle)
031017 WOD
A. OTM 6:00
Even minutes: 100-meter run or 150-meter row
Odd minutes: 10-20 Russian step-ups
B. Every 1:30 for 8 sets
2 x snatch grip deadlift with 3-second pause at three positions on ascend and descend: 1″ from floor; above knee; high thigh
C. Five rounds for time: *
5 overhead squats (135/95)
15 sit-ups
30 double-unders
>> On-Ramp
Five rounds for time:
5 PVC OHS or front squats
15 sit-ups
60 single-unders
* Compare to 11-06-15
