-Rest 2 Minutes
7 Thrusters (M:75/W:55)
7 Pull Ups
7 Swings (M:55/W:35)
-Rest 3 Minutes
So, start your WOD with a 400m sprint. Record your time and rest for 2 minutes, then hit the MetCon. Time this seperately from the runs. When finished, rest 3 minutes and then sprint 400m again, also a seperate time. I am aiming to push the envelope a bit and try to keep you working as hard as possible to keep the run times close to each other for maximal power output under fatigue. I never said it was going to feel good….
If you have it in you, finish with some OH DB Waiter Walks. 3 sets of out and back, alternating sides. Stretch out and call it a day.
On a side note, we are always stoked with the progress and work ethic of our clients and I wanted to give a big shout out to Wayland for his ass-kicking in yesterdays WOD. Wayland was able to string together a solid set of 10 pull ups in a row! The rest of the pull ups were dialed in as well! That’s proof of the gains being made through hard work and constant progression work on the movements. Awesome work, Wayland!