WOD for Thursday December 14th:

WORKOUT OF THE DAY

FITNESS

A1) Single Dumbbell Arm Row: 5-7 per arm HEAVY x 4; Rest 1min
A2) Wide-Grip Pull-up: Max in :30 x 4; Rest 3min.
B) 10 Min AMRAP:
12 Pullups
14 Steps Low-Carry Walking Lunges
16 Situps

PERFORMANCE

A1) Single Dumbbell Arm Row: 5-7 per arm HEAVY x 4; Rest 1min
A2) Wide-Grip Pull-up: Max in :30 x 4; Rest 3min.
B) 10 Min AMRAP: 15 Wall Ball 20/14
12 C2B Pullups
9 Box Jump Overs 24/20

THOUGHT FOR THE DAY

“Life has no smooth road for any of us; and in the bracing atmosphere of a high aim the very roughness stimulates the climber to steadier steps, till the legend, over steep ways to the stars, fulfills itself.” -W. C. Doane