Challenge: BEFORE READING FURTHER…I dare you to turn on the video camera on your smart phone and record your reaction as you read today’s WOD…best reaction wins something sweet.
A. Warm-Up:
Row 500m
Run 400m
40 Air Squats
30 Ring Rows
20 Walking Lunges
10 Push-Ups
B. WOD:
I repeat –
Challenge: BEFORE READING FURTHER…I dare you to turn on the video camera on your smart phone and record your reaction as you read today’s WOD…best reaction wins something sweet.
For Time –
Run 400m
20 Single Arm DB Thrusters (50/35)
Run 400m
18 DB Thrusters
Run 400m
16 DB Thrusters
Run 400m
14 DB Thrusters
Run 400m
12 DB Thrusters
Run 400m
10 DB Thrusters
Run 400m
8 DB Thrusters
Run 400m
6 DB Thrusters
Run 400m
4 DB Thrusters
Run 400m
2 DB Thrusters
*Notes:
1) DB Thrusters are to be done single arm. They do NOT need to alternate arms. Reps listed above are TOTAL reps. For instance, 1st round you simply need to do 10 reps in each hand. You should be able to do each round unbroken.
2) RX+ will do KBs – 53/35 as the weight.
3) 30-min time cap
4) Scale the run accordingly – if you cannot run 400m without stopping, then you should do 200m.
5) Scoring – count each lap as 1 rep.
