WOD: 1.15.16

TRUST YOUR INSTINCTS

BE AT HOME IN NATURE

KEEP YOUR DEN CLEAN

STAND FUR WHAT YOU BELIVE

STAY ON TRACK

HOWL WITH YOUR FRIENDS

PACK LIFE WITH GOOD MEMORIES!

Photo 1-3-16, 5 41 45 PM

 

MAX EFFORT UPPER BODY:

BENCH PRESS with chains 1RM

 

FITNESS:

On an 8-minute running clock, perform 1 minute each of:

  • L-Hang (cumulative seconds)

  • Hand Release Push-ups

  • Box jumps (24/20″)

  • Pull-ups

  • GHD Sit-ups

  • Wall-ball (20/14-lb. ball)

  • Burpees

  • Double-unders

PERFORMANCE:

On an 8-minute running clock, perform 1 minute each of:

  • Consecutive Double Unders

  • Burpees to a 6″ target

  • Wall Ball (30/20#)

  • GHD Sit-ups

  • Handstand Push-ups

  • Box Jumps (30/24″)

  • Chest to Bar Pull-ups

  • L-Holds (cumulative seconds)