Wednesday, July 13

“Why do you go away? So that you can come back. So that you can see the place you came from with new eyes and extra colors. And the people there see you differently, too. Coming back to where you started is not the same as never leaving.”
― Terry Pratchett, A Hat Full of Sky

Strength

Four sets of:

Prone Lying Banded Hamstring Curls x 20 reps @ 10X0
immediately followed by…
Strict Ring Dips (Bar/Box Dips) x 6 reps @ 3011
immediately followed by…
Tall Box Jump (or DB Box Step-Downs @ 31X1) x 6 reps
(jump as high and land as soft as possible; then step down)
Rest 2 minutes

WOD

Go every 3 mins:

Building Lap Run (or 250m Row)

In remaining time, max rep weighted sit-ups (20/14)

Post Run (350m Row)

In remaining time, max rep Cleans (185/135)

400 m Run (500m Row)

In remaining time, max rep Deadlifts (185/135)

Post Run (350m Row)

In remaining time, max rep Cleans (185/135)

Building Lap Run (250m Row)

In remaining time, max rep weighted sit-ups (20/14)